WU: Run 10' warm up to your favorite 2-3' minute hill.
MS: Workout is 10x2' hard - you should be at LT at around 2' then jog down easy. It's ok to walk a little bit to get your breath back.
CD: Cool down is 5' easy.
MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.