1 lap warmup
100 for time
1 lap cool down
200 for time
1 lap cool down
3 x 400/3×200 @ 68 & 34 – 2 lap cool between
5 min break
4×400/4×200 @ 68 & 34 – 1 lap cool between first 2. 3/4 lap between last 2
Staggered 200 100%
1 lap cool down
5 miles total
Dylan Perry MOST IMPROVED
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