Notes:
Pace Notes
5kp means 5k race pace
10kp means 10k race pace
hmp means half marathon pace
mp means marathon pace
For rest - times and distances are given - use which ever seems better for you. Some people like to stop and go (use timed rest), some like to keep moving (use distance rest)
"half rest" means half the distance just covered
"equal rest" means same distance as covered in previous repeat.
Progression is going faster each mile or repeat. Adjust to fit your ability - typical increments are 10 or 15 seconds per mile.
Countdown means go 10s faster on each repeat finishing at 5k pace
Track notes:
200m is 1/2 lap
400m is one lap
600m is 1.5 laps
800m is 2 laps
1200m is 3 laps
1600m is 4 laps and very close to 1 mile (if you want to make it a full mile, run in lane 2).