Something new/ short speed.  Let's meet on Tuesday 8/3 at 5:45 PM and give this workout a try:

200m Repeats + 200m Hills

This workout consists of the following:  1) 6 X 200m on a flat section at
approximately a 5K effort with 200m easy recovery jog,  2) jog 5 mins easy to the barn hill,  3) 6 X 200m hills with easy 200m
recovery jog.