Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.
Today we started with a 10 min warm up and then ran 12 200s. The first 6 were at a 32s pace, the next 4 at a 30s pace, and then the last two as hard as you could.
Today was a nice speed/anerobic excersie. We started with a 2 mile warmup and then ran 4X400. The first one was max effort, the 2-4th were 3 seconds slower than your first one.