Workout Of the Day (WOD)

5 rounds of 

Run 400m moderate
Rest 90 secs
Run 200m fast
Rest 60 secs
Run 400 easy
Rest 60 secs

Aim: Each of the 5 rounds of the running should be faster than the last -

Eg

Round 1

2:40 (400 moderate)
0:57 (200 fast)
3:30 (400 easy)

Round 2:

2:27
0:53
3:22

And so on for rounds 3,4,5.