River Park Speed Workout

Announcements - 5:45pm
Warmup - 1 mile plus dynamic drills
Workout - 3 sets of
(800 at 5k/200 slow recovery back ,
400 at 5k/ 200 rec forward,
200 at faster than 5k / recover to park plus 30 sec )
If advanced, do one more lap of 4 x (200 on / 200 off)

As always, adjust intervals and paces as needed, especially in warmer weather.

Cones at 600, 800, 1000, 1200, 1400
Cooldown - 1 mile
Bring water, stay to the side of the street, and watch for cars.