Notes
INDOOR TRACK 6AM: PYRAMID WORKOUT: 400X800X800X1200X800X600X400 (The 2nd 800 was supposed to be 600 but I made it 800 so that the entire workout would be 5000 meters in total instead of 4800). 133 meters recovery between each. Completely hot and dry in the indoor track. 400=1:30, 800=3:10, 800=3:15, 1200=4:57, 800=3:19, 600= 2:24, 400=1:27(5 miles total Approx 1 mile warmup and 1 mile cooldown and the 3.1 miles of speed). we have to be out of the track by 7am for the school.