Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.