Today my coach the team run "Russian Intervals." I know what the heck are these.

in simplier terms....

4 300's 

3 300's

2 300's

every 100 meters you have 30 secs to get back to the line and every rep you jog a lap.

hahah Why couldn't he just say repeats!  

My times were 50, but I kept running either under that or over by a couple of secs. 

I'm kind of bad at pacing speed workouts because every coach I had in my life were 

new to coaching so they didn't really know how to teach any of us how to pace. 

3 mile warm up and 3 mile cool down!