Google "Sprinter body vs marathoner" or anything similar. We want to exercise those fast-twitch muscles to run faster, jump higher, throw further, and look better... all the while, still getting the aerobic/heart/lung benefits to feel good and think straight... but we'll do it faster than long long runs.
Bring water, sunscreen if needed, and feel free to bring any frisbees, footballs, baseballs, soccerballs, etc as you feel led : )
Every time we meet, we'll run a few warm-ups, discuss technique, then time ourselves. The rest of the time will be spent working on other challenges like improving verticals, throwing harder/further, and maybe we'll roll out the old heavy bag now and again for some boxing stress-relief.
Feel free to initiate your own meeting and/or let me know when better times are for you if the Tuesday/Saturdays don't work for you.