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Track Workouts Part #1

Until you can do these light on your feet, forefoot midfoot strike. cycling, ect. Do not go around moping until you can make it through the wods running well. Then we will increase the distance.

Remember what I said, if you can run very fast with good technique for short distances(100-300), then you can run generally well at Medium distance(400-800). When you can run very fast with good technique at medimum distance then you can run generally well at longer distances (1k - 5k).

People will argue this, but it works as a general rule most of the time. However it does not work backwards. If you are great at Marathons or a Half, you generally suck at sprinting. And we are soldiers training to destroy our enemies of the battle field. We need to be able to rush an enemy trench-line, dashing from cover to cover,  with way to much gear and still be aware enough to shoot our enemies.

Paula Radcliff,  and wold champion Marathon

Jeter, World Champion 100m

Haile Gebrselassie, World Champion Marathon

Yoham Blake 100m World Champion

You guys pick your physical adaptation. . .  then train accordingly