Notes
couple miles to warmup then 12X400 intervals at a little slower than 5M pace, starting every 3 and ahalf minutes
so did mine in 1:40 something (7:15ish pace) and had almost 2 minutes recovery, usually jogging half of that.
picked up the pace on the last couple, especially last one which was at 5:40 mile pace.
form drills and cooldown jog