Running warm up/down 25:00 [1]
Warm up cool down at the Arboretum and run to the Farm for the M2M workout.
Running 25:00 [5]
I'm sort of guessing on this intensity, but sets of 350m and then 1km repeats at the Farm. I was in the sub-20 group. Early 350m felt great. The first half of the first 1km felt good. However, 1km is a long interval and my body was not into those. Work in progress.
As my friend who is still using his Jeff Gaynor workouts: 1km repeats are only good for people wanting to run fast 5km...