Notes
Warmup of 2.42 miles in 19:11 then additional jogging/drills/striders of :24/:36/:43 for total warmup of 3.02 miles.
400m x 6 with one min recovery jogs. 2 min recovery jog then 1 min walk prior to starting (300m) .19 miles x 4 with .19 mile recovery jogs.
400 splits: 79/79/82/79/80/78sec
(300)=.19 mile splits: 59/59/59/59sec
.67 mile cooldown