Let’s warmup on our own, strides as group, main workout, and then cool down.

Strides: Stride 100, Turn around, Stride 100 back, Turn around, Stride 100, Turn around, Stride 100 back

non-marathoners:
1 mile @ 10 KM (400 m recovery) –
1200 @ 10 KM (400 m recovery) –
1000 @ 10 KM (400 m recovery) –
2×600 @ 5 KM (200 m recovery)-
2×400 @ 5 KM (200 m recovery)

marathoners:
4×400 @ 5KM (200 m recovery) –
1 mile @ marathon pace (200 m recovery) –
4×400 @ 5 KM (200 m recovery) –
1 mile @ marathon pace.

As always, please feel free to tailor the workout to your needs!