Track Workouts: Help

[ShatteredGlass]

Hey I'm studying abroad for a year and where I am I'm not apart of a track team and I live in a city where there is no track. Right now the best thing I have to a workout is a loop in a forest and I'm not sure how long it is maybe 1.5 miles or 2 miles I'm not good at judging. When I return it will be my senior year and I don't wanna have a sucky send-off season. So please! I need workouts, tips suggestions. I'm a sprinter and my events are the 400m, 300m Hurdles, 100m Hurdles and 55m Hurdles. Please be detailed and give whatcha can!

[Jupiter]

Well, I'm not in track, but I ran the 5k (about 3 miles, maybe a little more) in 29:57. I ran the mile yesterday in 7:30