Tomorrow, we will have an organized practice at the CHAP track. Kenyan Kilos, I would bring your track spikes or your inbetween shoes. No trainers. We tried this workout a few weeks ago and failed, so hopefully this time around it goes more successfully.
If you cannot make it to practice, I would recommend a 45-60 min fartlek. Try and run on trails or dirt roads, and try and get between 10-15 short bursts of speed in. Vary the length of the speed interval, from between 15 seconds to two minutes.
Let's hope for nice sunny weather with not wind tomorrow, and I will see everyone at 10:00 sharp!