A1)
400m slow pace
3 minute stretch

100m skip
100m side step (L)
100m side step (R)
100m backwards
3 minute stretch

B)
400m run for time
400m recovery run
400m run for time
400m recovery run
400m run for time
400m recovery run
there is no rest between runs

C)
5 minute stretch
400m walk (active rest)
rest 3 minutes

D)
800m run for time