A) 800m warm up.
B) 6 x 800m tempo run, jogging rest 1:1.
Your results should not vary by more than 15 seconds per 800m. Record slowest 800 time.
1:1 rest meant the rest should be exactly as long as the most recent 800m run took. (i.e. if the 1st 800 took 3:00, 1st rest 3:00, if the 2nd run takes 3:20, 2nd rest is 3:20…)
C) walk 200m, jog 200m.