Repeats

4x800M runs
Yes I said it 4x800M!!! runs
A total of 2miles
Rest as needed between runs but do not exceed 7min. This is not a 7mi rest break this is to teach you and for you to figure your body out as to what is adequate rest at the present time to allow yourself maximum potential at each interval, too little rest and poor results, too much and you are defeating the purpose