Hello. I have enjoyed the info and humor on this site for several years. My son is a junior in high school and got serious about running 9 months ago. I watched a workout recently and here's how it went:
4 x 200 (slightly uphill road, 33 seconds up, slow jog down, no rest between)
4 minutes rest
1600 on track (ran 5:09)
4 minutes rest
4 x 200 (slightly uphill road, 35 seconds up, slow jog down, no rest between)
4 minutes rest
1600 on track (ran 5:06)
very slow jog 400
400 on track (200 medium hard, last 200 hard, ran 1:03)
Guess on where this puts him for a 5K for cross country?