Ran: 4.5 miNotes: Warm up: Jog 1 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: 1 set: Run 1200m in 6:50 ( 9:10/mi )Jog for 1:001 set: Run 800m in 4:23 ( 8:50/mi )Jog for 2:001 set: Run 1200m in 6:50 ( 9:10/mi )Jog for 1:00 Cool down: Jog 1 mi very easy; Good Stretch