400m

Week 1 - 6 x 400m @ 90 secs w/ 3 mins rest
Week 2 - 6 x 400m @ 90 secs w/ 2 mins rest
Week 3 - 6 x 400m @ 90 secs w/ 90 secs rest
Week 4 - 8 x 400m @ 90 secs w/ 90 secs rest
Week 5 - 10 x 400m @ 90 secs w/ 90 secs rest
Week 6 - Rest
Week 7 - 2 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 8 - 3 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 9 - 4 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 10 - Test

Variables to play with are:

-Number of reps
-Rep distance
-Length of rest time
-Total distance run
-Total time spent running
(-Speed of reps - be careful with this as you will then NOT be practising running at the pace that you want to, although going faster will help you tolerate the lactic acid)