Treadmill: 6 minute warm up (incline 4), take it down to incline 1 and run 2 minutes at 10.5, then walk 2 minutes at 6.0. Repeat 3 times.
Step machine: 15 minutes of intervals (choose a pre set program on the machine) at level 6
Treadmill: Same warm up as day 1, Run 2km at 8.5
Step machine: same as day 1
Day 3: Run outside 2-3km
There is a bit of weight training involved, especially to build leg muscles for the running, but the most importent part is of course to actually run.