Summer Workout Series #2

Apologies for the length of the video to get to the workout you could skip to about 8 minutes or so. 

Summary:

1) Warmup +Drills +Strides
2) 2X2 miles w/ 3min between repetitions (First 1/3 @ HM Pace, Mid 1/3 @ 10k pace, Final 1/3 @ 5k pace) take 4-5 minute jog after this set going into the following
3) 8X200m @ 1 mile-5k pace w/ 100m recovery then 4-5 jog before
4)  2X2 miles w/ 3min between repetitions (First 1/3 @ HM Pace, Mid 1/3 @ 10k pace, Final 1/3 @ 5k pace)
5) Cooldown

Forgot to mention both 2X2 miles can be on road by track and 200s on the track.

Enjoy