Run intervals

800m @ 5km pace, rest 3:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

600m @ 3-5km pace, rest 2:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

400m @ 3km pace, rest 1:30
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

200m @ 1 mile pace, rest 1:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace