Workout #1:
1 mi warmup
400m sprint
400m easy
400m sprint
400m easy
400m easy
800m sprint
400m easy
400m sprint
400m easy
400m sprint
400m easy
1 mi recovery
1 mi warmup
400m sprint
400m easy
400m sprint
400m easy
400m easy
800m sprint
400m easy
400m sprint
400m easy
400m sprint
400m easy
1 mi recovery