wow..yeah those type of regimens are really tough for anyone to do who isn't a full time athlete or trainer.
Here is where I am at - I warmed up with 1 mile, then did 11 100 meter sprint intervals. I then closed with an 800. Earlier that day I did deadlifts and other pulls..spent about 45 minutes in the gym.
The running does seem to be getting easier to do, so it is rather addicting in that sense. The track is definitely the way to go.