We have a choice tomorrow of two similar workouts. The first is designed for our 5th Ave Milers and is 4 x 400, 4 x 300m and 3 x 25m up the barn hill (I'll wheel it). I'd like each to be slightly faster than the prior.

For the rest of us it's 5 x 100, 5 x 50 and 3 x 25 seconds up the barn hill with the goal of going slightly further on each. This workout is great for those newer to the workouts as we all get back to the start at more or less the same time as the faster run have further to run back.

Try to be warmed up for a 5:45 start.