Monday. 400m repeats.
Warm up on the West Drive to the 102nd Street Transverse. Run across the transverse at your mile race pace. Rest for 60 to 90 seconds and run across the transverse in the opposite direction. Run 8 to 10 repeats. Cool down back to 63rd Street.
Warm up around the lower loop to the west end of the 72nd Street Transverse. Run counter clockwise at tempo pace around the inner 4-mile loop. End your tempo pace at the base of the Strawberry Fields Hill (74th Street). Run 4 to 6 hill repeats.