Long warm up and drills, 6x100m strides building up from 60% to 80% effort. 800m build up to 172 bpm. 1.25mi tempo at 180 bpm. Rest with some form drills (not sure how long). 400m build up to ~175 bpm, 1mi tempo at ~184bpm. A few strides to start cooling down and a 0.5 mi jog to finish.