Need a sprint race workout?

Here's a little something I've been toying around with for while. Should be helpful if you plan to compete in any race that requires sprinting, such as Run For Your Lives!

If you've never done RFYL, it has zombies who chase you and you are forced to sprint, even when you really don't want to. To help prepare yourself try this little workout. I'm basing it on a quarter mile track, but anywhere will work.

Warm-up:
1/4 mile light jog followed 3-5 minutes jumping jacks or jump rope. Rest/stretch 1 minute.

Get to work:
1/4 mile jog at race pace and immediately sprint the track's straightaway section, finish the 2nd 1/4 mile at race pace.
Drop and give me 10-20 burpees!
Up and around the 1/4 mile again, try to maintain race pace if you can.
Sprint the straight and finish the 2nd 1/4 at race pace.
Now into 20-40 lunges. This will simulate the hills you will probably have to walk up while catching your breath. If you have hills in your area, or around your track, hike up and back down one instead if you want, or mix up the 2.
Sprint the straight and finish the 1/4 mile at race pace.
Drop and give me 10-20 push-ups.
Sprint the straight and finish the 1/4 mile at race pace.
Wash, rinse and repeat as necessary.

For the full 5k experience, twice through the above will be 3 miles. If you're track (or wherever) has goal posts, or a jungle gym near by, toss in some pull-ups instead of push-up, or do both. Get creative and let me know your thoughts or modifications that work for you.