*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

• Take a little extra time to actively stretch and ‘get loose’ if you need to
• 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

• Run easy for 2-3 miles at easy-moderate pace before starting the fartlek. 
• 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries). 
• 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

• 2-3 mi warmup, drills, and a few strides
• 1000m intervals @ CC effort (1:30 rest/ez jog) *if you’re feeling good, push the last interval to simulate a race kick finish*
• 2 mi cooldown

Group 1: 7 x 1K

Group 2: 6 x 1K

Group 3: 5 x 1K

Ancillary: General Strength Circuits 1-4 (pick 2)

3-7 miles easy or Light Cross Training

Ancillary: none or optional core

6-11 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*