Track session today, which involves hip mobility, moderate-impact plyometrics, and sprint form (which begets speed). If I'm feeling really ambitious, I'll trot a couple laps after it's all over. I'd don't really have a hard-and-fast routine I follow, just a list of various movements I pick and choose from in order of gradually increasing intensity, so no real need for a formal warm-up. Of course, stretching comes at the end.
Based on my ending laps, I really need to get my endurance running back up to snuff within the next two weeks, but that shouldn't be a problem.
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