Competitor WOD and Run Club mile program

Run Club mile training template
Day 1  8x200m run  rest 2:00 then decrease rest by :30 between each round.  Following the round of :30 rest start increasing rest back up to 2:00 by :30.  200-2:00-200-1:30-200-1:00-200-:30-200-1:00-200-1:30-200-2:00-200 
Total time should be 15% faster than best mile

Day 2 4x400    400-1:30-400-:45-400-1:30-400 
Total time should be 10-12% faster than best mile

Day 3 2x800  800-2:00-800 
Total time should be 5-8% faster than best mile 

Thursday WOD
100 Wallballs
30 CTB Pullups
30 Pistols 15/leg
60 DB snatch #70 30/hand

Saturday
100 Double Unders
40 HSPU
30 Toes to bar
20 STOH #155
30 steps walking front rack lunge #155