Try this interval training routine at the track:


Warm up:

Jog for 1 mile around the track (4 times)
Dynamic Stretching- Do walking lunges and side lateral movements
10 squat jumps
10 push-ups
10 wide squats with feet pointing out
10 tricep push-ups

 
The Routine:

Sprint around the track once
Jog around half the track;
Repeat this 4 times
Rest 5 Minutes
Sprint around the long side
Jog around the short semi-circular side;
Repeat 4 Times
Rest 5 Minutes
Sprint a 200, Rest 1 minute; Sprint the final 200
Rest 3 Minutes
End with some stretching and light jogs to flush the lactic acid out.