warm up 10 min jog and then leg swings and 2 -3 60 yard strider build sprints 1 mile by 200 mod and 200 tempo continuous 400 ez 1...

10 min run easy 1% elevation 5 min at Zone 4 or 80% MHR (max heart rate) 5 min at Zone 3 4 min Zone 4 4 min Zone 4 3 min... 3 min... 2...