Warm up down Capitol Heights to South Foster and back to Goodwood Park.

Run 2 laps just out 220 moderate pick up followed by 220 easy.

Solid Mile time in 220 increments. Let me try to explain it.

You are trying to run a goal mile time stopping and starting every 220 for a very short break.

So when you start your watch for the first 220…stop it at the 220. Take a short break - you decide how short. Obviously the goal is a short as possible. Continue for 2 laps until you have covered the mile.

**(at the end of the first lap jog quickly to the the “start” so you can have accurate 220s.

Cool down.

Great dinner special from Serop: $7 dinner plate with your choice of any menu item with beverage included.