Find a local track in your neighborhood for the following workout:
Warm up 400m and then do your drills. Follow with these laps:
600m, jog 200m
400m, jog 200m
200m, rest
Cool down
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Earlier Event: April 8
10:00 AM - Noon: Office Hours with Gilbert (scheduling required, click for details)
Later Event: April 9
Fartlek: 10-15 x 1 min hard /1 min easy + warm up and cool down