A.
Run easy 5min...
+ stretch

Run 60s. (Moderate)
Rest 30s.
Run 45s. (Hard)
Rest 30s.
Run 30s. (Fast)

Rest 3-5min.

B.
20min. max effort:
Run

C.
"Body Armor"
With DB's:
3 rounds:
10+10: Biceps curls
10: Shoulder press
10+10: Bent over row
Rest as needed