50/50

It's getting toward the end of the track season and sharpening/tapering is on the mind. Here is a good workout for any distance from 800m. to 3200m..

Warm-up with anywhere from 1 mile to 2 miles.

Hit the track and run laps where you alternate 50 meters hard by 50 meters easy. One lap around the track will give you four repeat 50's. You can run the hard 50 at race pace and the easy 50 as slow as you want (but keep running). Doing it this way makes the workout more endurance based. Therefore, you can handle more repeats.

If you want a more speed based workout, run the hard 50 under race pace and the easy 50, again, as slow as you want (it's for recovery). This way, you will do less repeats.

Warm-down with anywhere from 1 to 2 miles.

The small bursts of the 50 meters will keep your legs sharp and strong, while at the same time not heavily tiring you out. The goal of tapering is to keep sharp and rested at the same time, which is very tricky. This workout is a good one to fulfill that purpose.