800's......I do a 1 mile warm up and then go directly into my first repeat. I run the 800m at a 6:58 pace (that is cruising for me), and then a recovery jog for 400m and then back to the next repeat. I will work my way up to 10 repeats before I hit my taper.
Hills.....I do a 1 mile warmup and then go directly into my first hill repeat. I run a 6% grade hill at a 7:30 pace for 90 second (I never realized how long 90 seconds can be), followed by a 2.5 minute recovery jog and then back into the next repeat. I will work my way up to 10 of these also.
Thursday Night Run.....supposed to be a nice easy 3 miler.....doesn't always work out that way.
I really like the combination of these two workouts and hopefully with a long time to work up the repeat number I will see some good results.