Ladies, 1) I need rachael's info from the 30 min if I do not have it by tonight, varsity doesn't practice. 2) The rest of the week the workout is as follows: Wed: 5K for time Thursday: 8 x 500m at race pace 1min rest 4 x 250m all out sprint 45 sec rest Next week I will tell you the extra workouts and suggest days. Nick