Those running a January - March marathon or half, fartlek of 3 - 7 miles with 2 mile warmup then 10 - 15 x 1 min on / 1 min off.

Everyone else, 3 - 8 x 1000m at 10km pace with 200m jog recovery

5:30AM and 7:00AM: Meet at Gazelles and warm up to Austin High or fartlek on trail

8:15AM and 5:30PM: Meet at Austin High