Track Workout

Warm up 1.5 miles
Stretches and drills on the track
4 x 100m strides
Change of pace workout.
6 laps(1.5 miles) at marathon pace
1 lap easy recovery
6 laps (1.5 miles) at HM pace

Warm down 8-10 mins

Note: Advanced runners can do 8 laps each set with or without 1 lap recovery (i.e run 2 miles @ marathon pace straight into 2 miles @ HM pace)