2 mile warm 2 mile cool down. well this was a hard workout but it went well. it was mostly on the track with threshold miles on the grass. workout was 1600 TH mile 1200 TH mile 800 TH mile then a 400 all with less than 60 secs rest. My times were 6.52, 7:35, 5:09, 7:48, 3:20, 7:58, 1:25. hit all my times expect the 800 missed that by a few seconds but overall great day warm weather but this workout gives me some confidence for next week.