6:30pm:
Warm up 15 -20 minutes.
4X800 @ LT (60 sec recovery, 100m)
4-6X400 @5K (200m recovery)
Warm down 15 minutes.
This is intended to be an introductory workout, and get you used to running on a track and learning your paces. The LT pace should feel comfortable, it will probably seem slow initially.
Marathoners from Monday are not invited, except as honored guests and cheerleaders. You should not be doing anything hard for at least a week and probably 2.
Bring your own water.