nags of a similar ilk

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
20 push ups / 100 crunches/abs
2 sets 20 squats
2 sets 15 rocket jumps
20 push ups / 100 crunches/abs

4 sets 5-10-5

50-100-200-200-100-50
50-100-200-200-100-50

cool down lap