15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
WU: 300 w/drills.
MS: 10x50 hard, on 20" rest. Then 5x50 sprint first 25, easy 25 on 30" rest. Then 200 moderate-hard.