Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set
* 3 x 4 x 200, 1x mile
* The first set should be at 80% effort level.
* The second set should be where you accelerate every 50 meters but still at about the same overall pace as you did in the first set (do not let them get slower, and make sure that the last 50 is at 100% effort).
* The last set should be at 90-95 % effort. You want to feel like you couldn't go much faster.
* After your final set jog 2-4 laps slowly, then run the mile at 100% effort.
Standard WD
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