Notes
8x(1min@3mi race pace/2 min jog)
First w/o with the team and it was pretty much bouncy, doing two strides at a time. They originally were only gonna do six, but I got them to do eight. I was happy they all knew it was a pretty light workout, It'd be pretty troubling if they thought it was a hard workout day. But the top six pretty much cruised through it without straining. Reps were a bit under 5 min pace pretty much, but the course was also a bit downhill.
Total includes the ~2 mile cool down.