River Park Speed Workout

Announcements - 5:45pm - Please all attending tonight's event, gather in the announcement group, listen, and contribute your tips and stories. We want to hear what you have to say!
Warmup - 1 mile followed by dynamic drills
Workout - 4 x 800 at 5K / 200 rec,
(designate a lead timer for each group below)
Group 1 Run 4 x 400 on the 2 min
Run 400 m, stop and stand recover, Start next 400 when timer reaches 2 min. If Group 1 runs 400 in 1 min 15 seconds they have 45 sec standing recovery.

Group 2 Run 4 x 400 on the 2 1/2 min
Group 3 Run 4 x 400 on the 3 min
Group 4 Run 4 x 400 on the 4 min

Adjust number of intervals and pace as needed.
Cooldown - 1 mile
Bring Water, Watch for cars, Stay to the side of the road