Week of April 18th

Workout #1
Run 1 mile for time, rest 3 minutes x 3 (so you run a total of 3 miles with rest between each mile)

Alternatively, depending on your running level
Run 1/2 mile for time, rest 2 minutes x3 (so run a total of 1.5 miles with rest between each 1/2 miles) Melissa and Kaela - 1 lap around Pillow on the side walk is about 1/2 mile.

Run to SET A PERSONAL BEST! Get out of your comfortable speed and give all you have.
I recently did this and ran and 8:22 mile....a year ago my mile time was about 9:30.

Workout #2
2 rounds for time of:
25 sit ups
25 squats
15 burpees

Workout #3
4 rounds for time of:
Run 400m (or 1/4 mile)
50 Squats