2.2 mile warmup, speed workout, 1.5 mile cool down. My workout was 4x400m at 6 minute mile pace (slightly faster than my 2-mile race pace) with 60 seconds rest between reps, 5x200m at 85-90% sprint speed with 45 seconds rest, then another set of 5x200m at the same pace but with 40 seconds rest. 3 minutes between each of the 3 sets. My first 400 split was 7 seconds too fast because I think I was subconsciously showing off a little bit for Coach Williamson (WCU's coach) who was finishing up a workout with some of the sprinters during that first rep. Other than that, my splits were consistent and I felt strong!
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