This is Thursday, June 8, 2023.
This is Week 13, Day 4, and it is a day on the track.
Your workout today,
Warm-up slowly, six times 150-meter stride outs, 8 x 300 meters, at current Mile racing pace, with 100m walk, jog (so if you are racing a 4:40 mile, that is 70 seconds for a 400m, or 52.5 per 300 meters), last 2 x 300 meters are at 800m current race pace (so, if 2:10 800m, then, 65 second for 400m or 48.75 seconds for 300 meters), 30-minute moderate run, cooldown slowly.