4 x 100m sprint
3 x 200m sprint
2 x 300m sprint
1 x 400m sprint
walk 100m between each sprint
4 minutes on (max effort), 2 minutes off (walk) x 4
20 seconds on, 10 off x 8
After each 20sec on, turn around and make the same distance back, if you dont, you foul. A foul = 1 min of pushups/squats/pullups or whatever. If you foul 10 times you still only do 1 min.
Get a jump rope and get good at double-unders
Build up to ~80-85% max speed for 40m, then all out for 20/30/40m
Visit this site often. I get most of my running ideas from this. Works for your biking too.
What kind of access do you have to stairs and hills? :evil:
Is there a pull-up bar near that track?
Oh, and read my sig.