Notes
14:00 min---1.5 miles pre-practice run
2:30 min---0.25 miles warm-up
6:23 min---0.75 miles distance warm-up
5:20 min---5 laps surges (~.6 miles or 600 m)
Workout:
7:20 min---1 mile (@ LT pace)
3:28 min---0.5 mile (@ VO2)
1:35 min---0.25 mile (@ mile race pace)
48 sec---200 m
5 min cool-down on stationary bike