Run

400m warmup jog
Dynamic warmup

Workout:
360m 1:30
360m 1:20
360m 1:30
360m 1:10 (1440m in 5:30, or 0.895mi at 6:09 pace)
360m in 2:00
360m in 1:50
Total: 2160m in 9:20, or 1.34mi at 6:58 pace

4x100m accelerators
100m "sprint" (~13 seconds)

400m cool-down jog