Athletes ran 3-5 sets of Figure 8's, after some Lunge Matrix and Lateral Lunge drills and a 10min warmup run. Each set of Figure 8's consists of 8 total strides: stride the diagonal, easy on the baseline, repeat. They did a lap easy between each set. I'd estimate each Figure 8 plus an easy lap on the grass is about a mile. A couple athletes who needed to finish on the bike went and did 8x(20s on-20s off) to simulate the workout.