We did four warm up laps and then 100m on, 100m off for two laps. Then 200m on, 200m off for three laps. Then for "fun" we did two 100m sprints. (can you so ouch!) Thank God it was over. Now it was just one cool down lap and stretching.
The first run workout was a hard but a rewarding one. Since I started running I might as well continue. Now it will be three times a week.