10 min warmup, 4x2 min mini fartlek nice and smooth, 3 min break, 3 min hard (Vo2 Max/interval pace), jog 4 minutes, 2 minutes hard, jog 3 minutes, 2 x (3x1 minute) at mile race pace, 2:30 jog between. 10 Minute cool down.
BE CAREFUL WITH ICE AND CARS ON ROADS
