I did weights the night before so I wanted to work out lightly today.
Saucony Ride trainers on
400m warmup stretches, drills
2 x 200m with 1 min rest - 27.5, 28
Saucony spikes on
2 x 100m from blocks
2 x 50m from block
3 x 400m with 2 min rest - 80, 80, 80
The 400s I did at the end were with a guy and a girl who were 5k runners. Just pacing them at a relaxed pace and burning some calories.
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