Warm up with two laps of easy running and follow with some stretching routines and then perform the following activities in order.  Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (don't sacrifice good form just to get them done in a hurry).

1. 2 x 100 meters at close to top speed, with short recoveries
2. Run ½ mile at your goal 1600 meter speed
3. Do 70 abs crunches
4. Perform 20 lunges with each leg, with your non lunging foot on a step or platform which is about six inches off the ground.
5. Carry out 70 low back extensions
6. Do 20 push-ups
7. Complete 12 one leg squats with your right leg and then 12 more with your left leg
8. Run ¾ mile at goal 1600 speed
9. Carry out 30 bench dips
10. Complete 8 high bench step ups with each leg
11. Jump 100 times in place, getting your propulsive force from your ankles, not your knees, and carrying out the last 30 jumps at an especially quick tempo (for all 100 jumps, don't try for great height - your feet should only come off the ground a few inches; what you're really looking for is quick reaction with the ground, i.e., minimized ground contact times)
12. Carry out 30 cross body leg swings with each leg. To do these, lean slightly forward with your hands on a wall (or other support) and your full body weight on.
13. Jog a slow ½ mile and repeat stretches.