No warmup, use the first run to warmup

Run 800m
40 hand release pushups
Run 800m
80 walking lunges
Run 800m
120 air squats
Run 800m
80 wall ball shots 14# to 10'
Run 800m
40 burpees
Run 800m
100 sit-ups

Stretch

9 mile run

6.2-mile run

6 miles with hills