....or treadmill in my case :)
Check out this article by runnersworld.com:
I'm excited about tomorrow's run!
WU: 10min easy run
MS: 5x (30s hard, 30s easy; 60s hard, 30s easy; 90s hard, 30s easy); 10min mod pace
WD: 5min jog
Now all I need is for the legs to cooperate with the head/heart!