Track workouts can be done on an outdoor, 400-meter track, the indoor tracks at Genesis, or a treadmill.
Warm Up
1600, stride the straight-aways on the last 800
A skips
B skips
Hurdles
Lunges
Backpedal
Kangaroo hops
Main Set
3-4x1200, descending (i.e. each repetition faster than the previous one)
First 400 in mid-zone 3, second 400 in high zone 3, last 400 in zone 4
Cool Down
400-800 easy
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