Midwest FL, 11/28/15, photo by PhotoRun.net
For those racing NXN and that being their last event of year, I would suggest the following:
Week 25, Day Two, December 1, 2015
Warm up, jog 1-2 miles, then, 12 laps on track, where one sprints the straights and jogs the turns, cool down with a mile, do some easy stretching, change your wet clothes and go home.
If you are racing FootLocker, which is about two weeks away, then try this:
Warm up, jog 1-2 miles, run four times 800 meters, at current 5k race pace, then, finish up with six 150 meter stride outs, and cool down a nice and easy 1-2 miles. Change out of wet clothes and head home.