Warm Up

• 800-1600m

• Stretching and Mobility Routine

• High Skips/Butt Kicks/Lateral Movement/Grapevines

Workouts

Workout #1

• 6x200m w/ 1 min recovery

• 4x400m w/ 2 min recovery

• 6x200m w/ 1 min recovery

Workout #2

• 200m w/100m

• 300m w/100m

• 400m w/100m

• 500m w/100m

• 600m w/100m

• Repeat above workout 2x

Workout #3

• 200m w/100m

• 300m w/100m

• 400m w/100m

• Repeat above 3x

Workout #4

• 3x300m w/ 100m recovery

• 1x600m w/ 200m recovery

• Repeat 2-3x

Workout #5

8-12x400m with 2 min recovery (the goal is to stay consistent or increase speed as the workout progresses)

Workout #6

Marathon/Half-Marathon Workout

• 4-5x1600m w/400m recovery jog/walk (10K-Half Marathon pace) (negative split the workout, meaning 1st mile slowest and last the fastest)

5K/10K Workout

• 4x100m strides

• 4-6x800m w/2-3 min recovery

Workout #7

Marathon/Half-Marathon Workout

• 4x100m strides

• 4x800m w/2 minute recovery

• 6x400m w/1-2 minute recovery

• 1x1600m w/ 1 lap/jog/shuffle recovery

5K/10K Workout

• 4/100m strides

• 2x400m w/1-2 min. recovery

• 1x800m w/2-3 min. recovery

• 1x1600m w/1-2 min. recovery

• 1x800m w/2-3 min. recovery

• 2x400m w/1-2 min. recovery

Workout #8

• 4x100m strides

• 1x200m w/100m recovery

• 1x300m w/100m recovery

• 1x400m w/100m recovery

Repeat 2x at race pace or slightly faster. It's a “stretch it out” workout, not hard intervals.

Workout #8

• 4x100m strides

• (Marathoners) 6-7x800m (2-3 min recovery)

• (Half Marathoners) 4-5x800m (2-3 min recovery)

Workout #9

• 4x100m strides

• 8-10x400m (2-3 min recovery)

Workout #10

• 4x100m strides

• 4x400m w/100m recovery

• 4x100m strides