Running Workout 7/29 and 8/5

For the record, here was today's workout. I wont be there next week, but it would be good to use this one as the workout for next week, too if you're game. Remember to bring water. It gets hot, and there isn't much shade.

Meet at Malley at 5:15, leave around 5:20.
Jog to Buscher Middle School (From Malley, run toward SCU campus, stay on Market St. past Swig. Turn left on Jackson St. (When Market becomes a one-way street). Go onto the Buscher campus through the handball/tennis courts. The track will be on your left, with big, open gates.)
Light stretching
3 set of Drills on the straightaway of the track, about half the length (50 yards or so)
- high knees
- butt kicks
- bounds for height
- bounds for distance
- build ups (start slow, end fast, but not a full out sprint)

Workout:
Sprint:
1/4 lap hard, 1/4 lap easy,
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy,
1/2 lap hard, 1/2 lap easy,
1/4 lap hard, 1/4 lap easy,
Total workout is 2.25 miles + warm up/cool down

Olympic:
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
3 laps hard, 3 laps easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy
1/2 lap hard, 1/2 lap easy
Total = 4.5miles + warm up/cool down

Hard = race pace or a bit faster,
Easy = active recovery, easy jog/walk equal distance.
Work as hard as you want, or just cover the distance at a moderate pace.
Cooldown run back to Malley
Good stretching

Use the chart below, to predict your mile pace based on your lap times:
Lap Times Goal Mile Pace
0:01:30 0:07:00
0:01:33 0:07:15
0:01:37 0:07:30
0:01:40 0:07:45
0:01:43 0:08:00
0:01:46 0:08:15
0:01:50 0:08:30
0:01:53 0:08:45
0:01:56 0:09:00
0:01:59 0:09:15
0:02:03 0:09:30
0:02:06 0:09:45
0:02:09 0:10:00
0:02:12 0:10:15
0:02:15 0:10:30
0:02:19 0:10:45
0:02:22 0:11:00
0:02:25 0:11:15
0:02:28 0:11:30
0:02:32 0:11:45
0:02:35 0:12:00
0:02:38 0:12:15
0:02:41 0:12:30