A short video of a Michigan workout done by the Dr. Phillips High School Cross Country team. The workout consists of a fast mile on the track, followed by a slower mile on the roads, followed by a fast 800, then another road mile, another 800, another road mile, then ending with a fast 400. The recovery between each distance is a short walk/jog roughly 250 meters long. The speed of each distance varies from group to group but the faster group hit:
Track Mile: 5:05
Road Mile: 5:54
800: 2:31
Road Mile: 5:55
800: 2:26
Road Mile: 5:45
400: 1:07