If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
3 rounds (9 total runs):
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
Record slowest and fastest time on each of the three distances.
EWOD 2: Long Intervals
3 rounds, each for time:
Run 800m
Rest 2:00
Hold splits within 3-5 seconds
short
100s–14 14 14
200s–27 28 28
400s–57 1:01 1:08
long
800s–1:57 2:04 2:11