River Park Speed Workout

Announcements - 5:45pm
Warmup - 1 mile
Workout - ladder
400 at 10k/200 rec,
800 at 10k/200rec,
1200 at 10k/400rec,
1200 at 10k/400rec,
800 at 5k/200 rec,
400 at 5k/200 rec
-recoveries are all toward
-For those that raced last weekend consider half the workout at half pace
Cooldown - 1 mile
cones at 400,600,800,1000,1200,1400

Bring water, wear light colored clothing and watch for cars.