am) 8 miles, 2m warm-up then 12 x 400 (on the road..!) Using my 305, I tried to mix it up just a bit, so instead of hitting the track for these, I took off on my usual route and after 2 miles, I punched out 12 quarters. These were harder than I thought they'd be. I'm glad I stuck to the plan and didn't bail early, def. gut check workout for me.