Warm up 1-1.5 miles , do some drills from previous weeks on your own and be ready for group stretches and drills at 6:30pm..
4 x 100m strides
2 x 1200m at 5K pace with 1 lap recovery jog .
10 x 200m faster than 5K pace with a 200m jog or walk recovery back to the start.
Cool down 8-10 minutes.