1200m Building speed to mimic the main set, increase heart rate.
200m, 400m, 1000m.
When doing this session there is no rest between the distances. run as hard as you can for each distance. Pace will drop slightly as you start the new distance though aim to keep on top of it.
After you finish the 1000m, take a 4minute easy jog/walk recovery, before starting the next block again.
5-10 min cool down, include drills (high knees, cross overs, strides) plus stretches.