https://www.dropbox.com/s/gqpyzk67z4...5%29.docx?dl=0

This first link is the actual workouts that I do until Jan 12

https://www.dropbox.com/s/kuk65t6hb8...5%29.docx?dl=0

This link and the other one are just timed runs and not workouts but still have core and lifting I belive

https://www.dropbox.com/s/jowqe6nr5y...5%29.docx?dl=0

Enjoy!

Note the paces for the 800m specialist can equal a mile time or a two lap time that you could time trial.

For example if you run a 2:43 800( two laps) your 200m time would be a 50-51 seconds and a 100m time of 19-21 seconds