Speed work

Preamble:

We run

Warm-O-Rama:

We ran

The Thang:

We did this:

We missed out on proper track work last week so to avoid being left too far behind on a run I am taking Q and putting out the following for track day:
At the (hopefully clear) track:
4 sprints up the little side hill (or stadium steps if safer)
2 800s, 400 rest in between
4 Strides (on the straightaways) (build up to top speed and ramp down within the 100 meters)

Repeat however you want.