Outdoor Speed Workout
Get to the track. Run there if you can.
If you don't have a track, look for a section of road where you can mark out 1/4, 1/2 and 3/4 mile markers.
Dynamic warm up Run 5 minutes, gradually increasing in tempo
Run 400 meters (1 lap) 2 minutes rest Run 800 meters (2 laps) 2 minutes rest Run 1200 meters (3 laps) 2 minutes recovery 10-30 burpees
Repeat 2-4 times.