Meet at Drake Park on Tuesday at 5:30pm for a ladder workout. Warm up on your own at 5:30pm and then meet for instructions at 5:45.
Long: 400, 400, 800, mile, mile, 800, 400, 400 w/ 1min rest for 400s, 1:30 for the 800s, and 2min rest for the mile

Short: 400, 400, 800, 800, 400, 400 w/ 1min rest for 400s, 1:30 rest for the 800s.

Pace is a hard effort. 10k race effort.

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