Running 30:00 
Drills, run throughs, warm up, warm down, run throughs, warm down.
Running 10:00 
It's not about how you train, just where. And the rest is psychological.
We went out into the park for their 'cross country' loop today - about 450m on grass. I'd been feeling very sleepy at work and almost nodded off before lunchtime. Was really slow in the warm up. Then killed it on the intervals. Matched it with some of the blokes. Not sure whether I was just going harder than usual because it was more enjoyable than track, or whether I was relatively quicker because I run in terrain.
2'13, 2'08, 2'03, 1'57, 1'51
First 3 felt pretty cruisy, the last 2 were a bit harder.