Part 1: Run 1x400m at an comfortable pace. Record your total time for this interval.
Warm-up: Complete all the leg swings, dynamic drills, and 2x100m stride outs.
Part 2: 3 sets of 2x800m w/ 1min rest between reps and 3min rest between sets.
Workout Pacing: Your Part 2 time for each 800m interval must be with +/-2sec of your Part 1 finishing pace. You are not allowed to look at your watch until after you complete the 800m interval. As example, if you complete your Part 1 400m interval in 1:45 then your target finish time for your Part 2 800m interval must be between 3:28 to 3:32.
Workout Focus: How well do you feel this easy to moderate pace without looking at your watch. Use your rate of breathing to find your pace.