For those who are out of town today and won’t be at practice, below is the workout. For those who are in town, we’ll see you at 4:00 at City Park!

10 minute warmup
2×2 min threshold (2 min recovery jog)
5 minutes recovery b/t sets
+ 3×300 (or 1 minute) @ 5k/3k (100m walk recovery)
(5 mins rest)
5×200 (or 40ish seconds) @ 3k/1600 (100m walk R)
5-15 minute cooldown