Warm Up:
Walk track ~400m
Push Ups, 400m walk 5x push ups every :30 (100 total)

Work Out (On Track):
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m

4 miles @ 1.5 hours total