Today had a few different drills:
15 minutes slow run.
3 minutes stretching
5 x 100 metre strides (recover by walking back to starting point)
20 minutes running in very slight progression, speeding up towards the end of 20 minutes.
I broke the last bit into four parts, increasing speed into a sprint every four minutes. By the end, I was CRAZY SWEATY.
Over 45 minutes I covered 7.29 km.