Notes
1 mile warm up 7:40
2500 a bit faster than 5k pace
8:44
full recovery, about 8 minutes or so
5 X 400 with 90 second rests
1:18, 1:15, 1:13, 1:14, 1:11
another full recovery
4 X 100 with 90 second rests except for the last one where a few kids wanted to race so I had some extra rest. Didn't time that one, it may have been a 13 but I'll call it a 14 just to be safe.
14, 14, 14, 14
1 mile cool down 7:03