What is a good running workout for today?

My friend is coming in about 2 hours. We are going to do some speed drills and cross country drills to prepare for tomorrow’s cross country run. What is an effective workout that will provide sufficient results for tomorrow? Any plans, drills,etc. would be greatly appreciated, but I need them in about 1 and a half hours.

if you have a race tomorrow, you want to make sure you dont do any speed work.
i always just run 3 or 4 miles before a meet.

also, for dinner eat a ton of spaggetti/pasta so you have a lot of carbs in you for the race.
hope this helps!

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