Dynamic Flexibility
1 mile run on treadmill
12 mins on the spin bike
20 big boy  pushups
20 crunches
30 sec plank hold

Am going to be using Matt's Fitzgerald's Brain Training for Runners Book again for my training, it worked great for me last year and got me ready for every race and I shaved off quite a bit of mins off all my previous PRs even though I was nursing injuries and no previous injury got aggrevated and no new one developed. I did level 1 running 4 times/week, cross training on non-running days and alternating lower and upper body strength using Barry's Bootcamp Mission Specialist which are only 12 mins.