#1 workout
1/2 mile (4 minutes) warmup easy run.
8 minutes of dynamic stretches. High knees, butt kicks, toe raises, heel raises, lunges.
50m x 8 sprints (FAST) with 10 seconds rest between 50m.
2 minutes rest
8 x 30 seconds hard (race pace) followed immediately by 30 seconds easy run. 15 seconds rest between each set of 30/30.
1/2 mile (4 minutes) warmup easy run.