2-3 mile warm up w/ strides & stretching
1 x 3000m @ 8:25, 800m jog
1 x 2000m @ 5:10, 800m jog
1 x 1000m @ 2:30, 600m jog
cool down
or for the truly departed
1 x 1000m @ 2:40, 800m jog
1 x 2000m @ 5:20, 800m jog
1 x 3000m @ 8:30, 800m jog
1 x 3000m @ 8:20, 800m jog
1 x 2000m @ 5:15, 800m jog
1 x 1000m @ 2:30, 800m jog