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

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

strength / plyos:
15 push ups
75 crunches/abs
15 rocket jumps
15 tuck jumps
40m frog jumps
single leg bounding, 5 with left leg then 5 with right leg (go for
maximum distance)

repeat plyo circuit

6 sets 5-10-5

1 set A shuttles (4 cones at 5m, return to 1 on each leg 2-3-4-3-2,
4-4-4, 3-4-3-4, 4-3-2))
2 sets 10x40m on 30 a second timer

cool down lap

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

strength / plyos:
15 push ups
20 squats
75 crunches/abs
30m lunges twist both sides

repeat strength

5 sets 5-10-5

short sprints (cones at 0, 10, 25, and 40 yards)
 a) do four 40 yard sprints; rest 30 seconds in between
 b) do four 50 yard sprints between the 0 and 25 yd cones (down to 25,
back to 0); rest 45 seconds in between
 c) do four 50 yard sprint as follows:  start at 10, run to 0, run to
40; rest 45 seconds in between
 d) do four 100 yard sprints between the 0 and 25 yd cones (down to 25,
back to 0, down to 25, back to 0); rest 60 seconds in between
 e) do four 100 yard sprints as follows:  start at 0, run to 10, run
backwards to 0, run to 40, run to 0; rest 60 seconds in between


cool down lap
abs 

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

strength / plyos:
2 sets of 15 pushups
2 sets of 60 crunches
2 sets of 15 rocket jumps

4 sets of 5-10-5
2 sets 20m lunges
2 sets 20m frog jumps

sprints
2 sets A shuttles (2-3-4-3-2, 4-4-4, 3-4-3-4, 4-3-2)
10x40m 30 seconds rest between reps

cool down lap
abs 

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

strength / plyos:
2 sets of 15 pushups
2 sets of 60 crunches
2 sets of 15 rocket jumps

4 sets of 5-10-5
2 sets of 25 single leg ankle raises
2 sets of 20 single legged 12 inch bench hops (hop up 12" stadium
bench aprox 15 times each leg)
2 sets 10 box jumps (jump up aprox 20" onto a box/bench)

intervals
4x200m
6x100m
10x40m

cool down lap