Warming up and cooling down 30min. Intervals 10x90sec/30sec jogging between (speed 3.50min/km)+5x40sec/20sec (speed 3.35-3.40)+5x20sec/40sec (speed 3.10). 5min jogging between every set of different intervals. Legs felt ok.
Warm up 15min+ 1min-2min-3min-4min-3min-2min-1min. Accelerating speed > first slowest and last "sprint" fastest.. 1min rest between every sprint (walking).
I did this training in real running track (Woluwe stadion).
10min warm up+ 20min with good speed (hrm 165 - 170)+ 4*2min uphill intervals with 2 min jogging between (last in maxspeed. I tried to run little longer in every sprint and last was was only 5meters longer than previous one. I found very good place to do training like this is Woluwe Park)+ 15min cooling down. Good training. Legs felt tired afterwards...