Tonight's workout includes a little bit of everything.
We'll be doing some fartlek (speedplay), some biomechanics/form drills, lunges, squats, a litany of core drills, and more.
At a high level we'll do fartlek for 1/4 of a mile followed by a series of time based drills.
We'll do another 1/4 mile of fartlek and again do a series of time based drills. The entire workout will last roughly an hour.
All of this will be done around the Marina Green (3/4 of a mile).
Here's a map for your reference....
Marina Green Speed Workout Map
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