So this week to keep in line with the club's 2run7 gear, we will do a workout with 7 repetitions of 2 minutes fast wtih 1 minute recovery. With the fast and recovery time the total workout portion of the run will only last 21 minutes. Do your dynamic and static streching and some light running before you start the wokout. As you run the intervals set time goals. Sometimes trying to get faster each one, or speeding up during each interval helps you to develop tools you can use on race day. Good luck and let the group know your workout went.
By the way 6 weeks ago I sent my hearing aids in for repairs. I've heard nothing since.