Strength and Speed Today!
The mile time trial starts at 10 after on the dot. If you are late you will have to time yourself

Warm up-
Run 600 x 2
During your run do 3 or 4 ten seconds sprints per 600.
The first 50 meters of the first 600 perform high knees
The first 50 meters of the second 600 perform butt kicks

Then-
Mile Time Trial starts at 10 after sharp. Push yourself

After your time trial grab a bar- get your warm up sets in
5×5 Overhead Squats
5×5 Front Squats