For Time: Run 1-Mile Rest 5-Minutes Run 1-Mile
Approach this at a very high intensity. However, both efforts should come in with under about a 15-second difference. Shoot for 90-95% on the first mile, and aim to match that on the second.
For Time: Run 800m Rest 5-Minutes Run 800m
For Time: Run 400m Rest 4-Minutes Run 400m
For Time: 2000m Row Rest 5-Minutes 2000m Row