TriLAB-sponsored athlete and track coach, Andrew Lockton can be found doing this very workout at the Santa Monica College track:
Warm-up ~ 7 laps easy
10 x 100 m – 2 easy, 1 fast (to loosen the legs) – back and forth, on the straights
Main set ~
6 x 200 m fast (approx. mile pace), 100 m easy
450 easy recovery jog
6 x 250 m fast (exaggerated knee drive to promote greater muscle fiber recruitment), 150 m easy
400 m easy recovery jog
Repeat the main set 3 times.
Cool-down ~ 4 laps easy, 10 x 100 m easy – back and forth, on the straights
Andrew recommends building up to the volume above. Begin with 1.5 – 2 repeats of the main set, and progress from there.