Warm up first. Pick a hill with lamp posts, ie Customhouse hill or road by lifeboat station that runs along the coast. Run as fast as you can to the lamp post at the top of the hill, recover on the way down, run fast as you can to the lampost one before the previous one, recover on the way down. Repeat until you are back at the bottom with no more lampposts to run to. Cool down run and stretch.