A good and tough time domain manipulation for your running today. I selected 3 miles but you should make it appropriate to your race. It’s challenging and powerful medicine so I encourage sticking to intervals like 800 / 1000 / 1600 and probably not more than 2-4 total miles run. The goal is to be intense, not make it a grind. Try and be done in less than 30 minutes. I find them useful for mental conditioning as well. It prepares the mind to not want to run faster, but rather MUST run faster to compete with a threat /opponent. This concept carries over into the race or the battlefield. Ensure you recover appropriately as the following training session may need to be backed off if you are new to this.
Incur a negative split time each mile. (Run each distance interval faster than the last)
My results: 8:44, 8:30, 8:00