This is what Thomas is having everyone do today for Track practice...
400, 800, 1200, 1600, 1200, 800, 400
We'll have a one mile warm up and one mile cool down, and we'll take a one lap walk/jog in between each interval (two laps after the 1600). This should be a great workout for getting us back into speed work, as it isn't too long. The danger with this workout is starting out too fast. I recommend a pace that's below your 5k pace, but remember not too fast, as for many of you (including me) this will be your first day of speed work in a while. Total distance including warm up and cool down is about 7.75 miles.
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