Warm-up
800-1200m Jog @ easy pace
+
2 Rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10/side leg swings
+
800m Run broken down as follows
100m Run @ build pace each round (up to your race pace)
100m Run @ very easy
See how you feel at this point and do additional warm-up if not feeling quite ready yet