Power wheel rolls outs, side planks, targeted drills.
Intervals at the track.
Warm up, then
200 X8, then
15 minutes easy running.
I timed them for fun. 43,41,41,39,39,39,39, and the last rep is unknown since I clumsily hit the wrong button on the watch trying hard to break 39. Ever try to accurately hit a tiny button on your watch while busting ass?