Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.
WU: 200 warm up (wu). 4 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.