2km easy running

Warm up your legs and get your breathing right 

Knee up-skip 2 x 15m

Bum flicks 2 x 15m

Sideways running 2 x 15m

Grapevine 2 x 15m

Bird dips 2 x 15m

Knee hugs 2 x 15m

High knees 2 x 15m

Goose steps 2 x 15m

Light but fast run throughs 

4 x 60 -100m 

Get slightly faster on each one

5 x 800m (2-3 mins rest)

About

Roll out at a conservative pace for the first 60% of the set, i.e. the first 3 efforts of 800m. Look to crack in once the fatigue sets in around effort number 4. Don't worry about number 5, just put your foot on the line and push off. 

Hot tip: it’s more important to maintain the rest cycle than hammering the intensity during the efforts. That is, don’t blow the barn doors off in the first two efforts only to find you can’t answer the bell for the latter runs. 

Aim to chip away at your finish times, this will reveal control and fitness. 

Treadmill: break down your km time into 80% and make you efforts that long. So long as you running hard for a similar amount of time you'll satisfy all the principles of the workout.