Events

Devotional at 7pm.  Workout immediately following. 
1 mile warmup followed by stretching.

Interval Pyramid
Sprinters: 2x200m - 2x400m - 1x800m - 2x400m - 2x200m with 200m active recovery
Distance: 2x400m - 2x800m - 1x1600m - 2x800m - 2x400m with 200m active recovery

1 mile cooldown followed by stretching.