River Park Speed Workout

Announcements - 5:45pm
Warmup - 1 mile and dynamic drills
Workout - 2 x 800 at 5k (first rec back 200 second rec forward)
3 x 400 at 5k (rec forward 200)
8 x 200 fast speed and-or cadence recover forward 200
cones at 200,400,600,800,1000,1200,1400

Cooldown - 1 mile
Bring water, stay to the side of the street and watch for cars
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