Everyone warmup mile. Track drills. 4x100m. First all will do a 1600m time trial. After a good recovery, will do 7-10×1:00 with 1:00 jog or walk. Warm down three laps

All —> Warmup mile. Track drills. 4x100m strides. Then at 5k pace 2x200m with 200 jog. Then do 1000m with 200 jog. Take 3:00 break. Do this set 1-3 more times. Warm down 1/2 mile

15 min easy jog warm up. Then we will start stretches and strides as a group. Good for the runners to start a few on their own too. 4 x 100m strides 5 x 600m at 5k pace. 200 m easy jog/walk back to starting point.