1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30m/60m/90m)
3. workout
w800: 1000+500+400+300+3x200, r= 8', 5', 4', 3', 1'
all others: 1600+1200+800+400+3x200, r= 8', 4', 2', 1'
4. 1.5-2 mile cd
5. static stretching
(cross-training: 8 x 4' steady, r=1')
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