The weather looks decent this week, so I encourage you to make it to the track if you have the opportunity. Hopefully you are keeping track of your split times on your intervals to help you gauge your speed for future workouts of the same interval length. Make sure to track your effort level as well, and when your training speeds get easier it is time to bump up the treadmill or push your split times around the track.
Workout #1: Long Interval - Warm up with dynamic warmup (skips, shuffle, hurdles, leg swings, etc). Run 1 lap (.25 mile) at an easy pace and pay attention to quick cadence, midfoot land, and quick pull of leg rather than pushing off. 4 X 800m (2 laps at the track or .5 on the treadmill). Rest 3 minutes between intervals and stay within 3-5 seconds on each interval (finish with consistent times). Record split times and/or treadmill settings and stretch and foam roll when completed
Workout #2: Short Interval - Warm up with dynamic warm up and 800 meter run jogging on the curves and pickup sprints on the straight aways (if treadmill slow for .10 and fast for .10 - alternate for .5 miles) 10-15 X 100 meter run, easy back peddle back to start (or jump off treadmilll and jog backwards for 30 seconds) rest 30 seconds and repeat. Finish with plank wheel (plank 30 seconds prone, side, reverse plank, other side X 3)
Saturday Run - TBA
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