It looks like the promised thunderstorms are going to miss us. However as a general rule we’ll run in anything but lightning or hurricane.
It is going to be hot, so we’ll focus on shorter faster intervals where you don’t have time to accumulate too much body temp. In the heat it is not uncommon, to be much slower on your splits. Listen to how your feeling, if it feels like mile/5k pace then the your physiological effort is right regardless of the clock time.
5 x 400m @ 5K,
5 x 300m @ 3K,
5 x 200m @ Mile.
All with 200m jog.
5 x 100m @ about 800 pace w/ 100m jog.