Find a track
5X400 meter intervals
Rest one for one (run 400 then walk however long it took to run the 400 and repeat 4 more times for a total of 5 sets totaling 2000 meters
warm up walking one lap around the track (400 meters)
then start your 5 sets of 400 meters sprints. Try and maintain your pace throughout the 5 sets.
Feel free to post your times