Warm-up:
200m run
10 burpees
10 walking lunges (each leg)

Workout:
Timed interval runs - continuous clock.
200m - 52 seconds
30 second rest - 1:22
400m - 3:40
1 minute rest - 4:40
800m - 10:09
2 minute rest - 12:09
400m - 15:06
1 minute rest - 16:06
200m - 17:06 (ish)