3 and 2, 4 and 2 and 5 and 2 workout

 

Warm-up

 

Run 3 (4 or 5 depending on workout) at a 7-10 minute pace (boys) and 8-11 (girls)

 

Recover, let heart rate return to normal

 

Run 2 miles at 14-18 minutes

 

Cool down