Today we had an interval that looked like this for our training:
1 x (4′ Steady Pace/4′ Mod-Hard/3′ Easy)
What does this gibberish mean? In words, it is telling us that we will be doing one set of running that will consist of running for four minutes at steady pace. At the end of the four minutes of steady pace we will run four minutes at a moderately hard pace (faster than steady). At the end of the four minutes of moderately hard pace we will jog for three minutes easy. Hope that helps.