This morning I posted what I want the long distance kids to do.
If you are a primarily a 400 runner, here are your workouts for Monday and Tuesday, from Coach Boymel.
On turf field:
10 min warm-up
15 X 100 at current 400 pace (take your most recent 400 time, divide by four for this pace) w/ 5 min rest
10 min cool-down
30 min run w/ 5 min hard in the middle of the run
I strongly suggest getting down the to the track at 8:30 to get this work in, the more athletes there, the easier the workouts tend to be!