Reading a running training plan

from blog lmno.lol @alvaro, | ↗ original
A sample from Kona Part 2's comments: 2.5 w/u to 4x(1.25@11.5 w/0.25R@7) to 3x(3.75@10.5 w/0.5R@7) to 2.5 c/d. Is read from left to right as: 2.5 mile warm up to four times through 1.25 miles at 11.5 miles per hour with 0.25 miles recovery at 7 miles per hour to three times through 3.75 miles at 10.5 miles per hour with 0.5 miles recovery at 7...