Below is a workout video of the High School guys. It's a simple intermittent workout where the focus is on rhythm. I really like these short intermittent workouts as ways to introduce faster work without going over the edge. It's also a great wed. or thursday workout before a weekend meet. For most distance kids, it's just enough work to raise muscle tension so that the runners feel good on race day. I've briefly mentioned muscle tension before, but I'll devote a full post to it in the future. It's basically getting your muscles to feel right and be at an optimal resting length.
I'll post some analysis video of the workout in the future too. Enjoy.
Music in video is by a friend's band (Clairmont) because last time I got my video removed for using mainstream music.