2k run for time

6 x 400 m run. Rest 90 seconds between sets.

Run 1 mile for time

10k run

Run 5K

10km run

Run 1600m

For time:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

run 1000 meter

run 3000 meter