If the fields are available, I’d like to do loops around the fields, as some of us are doing XC. Doing intervals by time
5-7 x 3 min equal time recovery. Effort should be a little slower than 5k effort to start, then getting a touch quicker on each one like 1-2 seconds per 400 quicker.
If the fields are not available, we’ll do the following.
3-4 x (1200m @ LT, 800m @ LT-2, 600m @ LT-4, w/ 100m jog within the sets); 400 jog between sets