5 x 800 with 400 rest interval (RI).

 

Pace should be a little faster than race pace for whatever race you're training for. For instance, for Broad St, if you hope to run 8:30 pace, try to run the 800's at 4:00 to 4:05.  If you're preparing for a 5K at 8:30 pace, you should run the 800's at 4:10.

 300, 400, 500, 600, 500, 400, 300, 200. 

2:00 to 3:00 rest interval.

Track meet summary:

 

Ray "Pretzel Rod" Rodriguez was a double winner at the first mini-meet of the season, coming from behind to take the 400 in a fast 67 seconds, followed shortly by a sizzling 29-second 200 meter win.  Tom Yunker ran away from the field in the mile, finishing in 5:44, an impressive early-season time that nearly matched his best result of last year.  Tom Jennings took the 800 in 2:37, already three seconds faster than last season.

 

There were nine participants and everyone established solid benchmarks toward further improvements.

2 x 800 [400 rest]

2 x 600 [200]

2 x 400 [400]

2 x 200 [200]

Workout:

 

2 x simulated mile:

 

1 - fast 600, moderate 200, fast 600, moderate 200

2 - fast 600, moderate 200, fast 400, moderate 200, fast 200

2 x 400 [200 interval] at moderate pace

2 x 800 [400 interval] at same pace as the 400's

2 x 600 [200 interval] faster than 800 pace

2 x 400 [400 interval] faster than 600 pace

400, 600, 800, 1000, 800, 600, 400.  [400 rest intervals] Take it easy on the way up, faster on the way down.