I joined the group for a 5:30am run this morning. I joined one of the group who was doing a 5-5-4-2-1 workout where you get progressively faster with each interval. The last one was in the 6:10 range so my legs were burning quite a bit. Overall the average pace wasn't that great, but the intervals were fast enough though after hills last night.
Hit the gym for some legs.
Barbell Squats - 7x12
Superset - Barbell Lunges - 4x30, Plank - 4x75secs
Fire Hydrants - 4x24 - 3 second count
Supermans - 3x12
Hip Adductors - 4x15
Seated leg press - 4x24
Lots of stretching for the very tight hamstrings.