Did a run on the mill-getting progressively faster with each mile. Did 1 mile warm up-then 1 mile at 8:30 pace, then 7:20, 7:00, 6:40, 6:35 and did the last 800 at 6:10 pace. Did .5 cool down.
1 mile warm up then did 8x400s with a fast 400 recovery (8 min pace) in between. Did them at 6:15 pace. The last one I did an 800 instead of a 400. Felt pretty good