Notes
3 sets of 4 200m repeats with a recovery jog back to the start before each interval - I averaged 39-40 seconds on these, but they were probably closer to 220m because I was with the front 5 for almost all of them, and I felt like I was going faster than 5:20 pace. These were in the school driveway, so there wasn't much of a hill until the last 40 meters, but once I got to the hill, I would hit a wall because we were running uphill into the wind. I didn't stop my watch during the rests so the recovery jog times don't mean a thing; they were probably about 8:30 pace.