Boston Marathon week is a great motivator to get you running!
2 sets of 6x 100M OTM. Additional 2 minutes rest between sets. Target is the same as last week’s 100Ms.
2 sets of 4x 400M on 2:30. Additional 2:30 rest between sets. Target should be 30-45 seconds faster than your mile pace, knowing that you want to be able to hit the same time every time. You should be getting a decent amount of rest +/- 1 minute. If your mile time is a bit slower, then make your interval longer. For example, if your target is 2 minutes, your interval should be 3:00 minutes.