I'm loving the weather! Sure, it can get kind of hot, but with the right clothes and enough water, it's all good:)
The idea of "warming up" in such warm weather, might seem a bit redundant, but it's just as important now as it was in the cold months of winter. Moving at an easy pace gets the blood pumping to the muscles you're going to be using, and loosens up the ligaments that make all this running possible! Take care of your body, and it will take care you.
That said...We're going to start with a warm up! Then after we've done a few laps, we'll amaze all the innocent bystandards and do some of our amazing drills.
Then on to greatness!
5 X 800 meters with 400 meters recovery
You should be running each of these repeats fast enough that you don't want to tell stories, but leaving you with enough breath to answer a question with a full sentence. If you can keep talking, then you should speed up. If you CAN'T respond without gasping, you should definitely SLOW DOWN.
You also want to be able to run the LAST 800 meters as fast as you ran your FIRST 800 meters. Pace yourself. FEEL what pace you work hard at. It will make you a better runner, and make running more fun when you die at the end of a race/run:)