Notes
Started off with Grandmaster. Planning on tagging along while he does 2000m x 4 with 400m recovery jogs. He is having trouble getting his calf loosened up and aborts about a quarter mile into second rep as throwing his mechanics off.
Decide to go with ladder downward while dropping the pace as the intervals shorten.
2000m = 6:40
1600m = 6:12 then 2:02 min for recovery
1200m = 4:38 (6:10) then 2:05 min for recovery
800m = 3:02 (6:05) then 2:18 min for recovery
400m = 1:24 (5:33) then 3:27 for .36 mile jog