Week 12: 5/1-5/7

Sunday:
Full dynamic warmup
30x100m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)
Pushups - 3xMax (1.5 min rest)

Monday:
Off

Tuesday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 10 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift (No heavy lower)

Wednesday:
Full dynamic warmup
25x60m (1 min cycle) - EASY
(On grass, BAREFOOT. These are strides at 3/4 speed)

Thursday:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)

Friday (early AM):
3x(Full dynamic warmup)

Week 11: 4/24-4/30

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
1-2 Cut - 6x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout (Do this TWICE):
Full dynamic warmup
30x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Week 10: 4/17-4/23

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Week 9: 4/10-4/16

Track workout 1 (Monday or Tuesday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Thursday):
Full dynamic warmup
Sprints - 4x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift (Upper only)

Conditioning workout:
Full dynamic warmup
20x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Week 8: 4/3-4/9

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x50m (70s cycle, jog back to start)
(rest 6 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Week 7: 3/27-4/2

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x50m (70s cycle, jog back to start)
(rest 6 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout 1:
Full dynamic warmup
25x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Conditioning workout 2:
Full dynamic warmup
10 sets of bodyweight circuit:

10 pushups
20s side bridge (switch sides each set)
10 lunges (reverse or walking)

Week 6: 3/20-3/26

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 6x30m (2 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout 1:
Full dynamic warmup
20x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Conditioning workout 2:
Full dynamic warmup
10 sets of bodyweight circuit:

10 pushups
20s side bridge (switch sides each set)
10 lunges (reverse or walking)

Lifting:
Shorten and simplify your lifting workouts. For example:

A1. DB Rear Foot Elevated Split Squat - 3x6
A2. (Weighted) Chinups - 3xMax
B1. 1-Arm DB press - 3x(5/side)
B2. 1-Arm Row - 3x(5/side)

Week 4 : 3/6-3/12

Track workout 1 (Monday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Stick - 6x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Wednesday/Thursday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 6x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Conditioning workout
Full dynamic warmup
Bike/Elliptical/Whatever - 2o min of 20s hard/40s easy

Week 3: 2/27-3/5

Track workout 1 (Tuesday/Wedneday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Thursday/Friday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Conditioning workout
Full dynamic warmup
Bike/Elliptical/Whatever - 2o min of 20s hard/40s easy

Week 2: 2/20-2/26

Track workout 1 (Monday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x30m (1 min cycle, jog back to start)
(rest 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Wednesday or Thursday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift (Upper body only on Thursday)

Week 1: 2/13-2/19

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x30m (1 min cycle, jog back to start)
(rest 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift