Ultimate training

I'm the "Fitness Coordinator" for Night Train this season, which means I get to/have to come up with weekly track practices. I want to incorporate more short, intense work, at the expense of LSD, but it's hard to know where to start. Last year, the weekly schedule included: two practices, one track workout (done in small groups) and one 30-45 minute run. I'm thinking of switching the long-ish run to a tabata, and then doing farlek stuff at the track.

Stuff I've been reading today:
- Cool post about ultimate training by a CrossFitt coach in Portland, OR.
- Responses to that post - a few fun workout ideas - I like the suggestions for incorporating randomness into things, using dice or cards or the last digit on your stopwatch.
- Interview with a CrossFit Endurance guy.

Comments/advice welcome!