Stretching warm up/down 5:00 
Jogging warm up/down 9:40  1.6 km (6:02 / km)
A few laps with 4x100 strides thrown in.
Drills warm up/down 6:00  0.5 km (12:00 / km)
Track intervals 3:00  0.9 km (3:19 / km)
Decided to try a speed endurance test work out. Run for 30sec, recover for 1 min and repeat 6 times. Object is to run as far as possible. Had 2 watches and 6 markers that I'd drop at the end of each 30sec burst, walk around and start again from the marker. Faffed around a bit with the watches and while the work elements were strict, the recovery ended up more like 1:15. Went out conservatively aiming for the 36-40sec range per 200m. Anyhow a test to compare against as follows (distances in m error +/- 2m):
148 (Just shy of 600m at the 2 min mark)
155 (felt fatigue but came home strong)
Ordinarily I would expect to hit the 1000m mark, however it's a start.
Walking warm up/down 6:00  0.8 km (7:30 / km)
A couple of laps