The following hard-day workout options benefit all events conditioning-wise and are generally time efficient.
Remember, do our team warm up, then static stretch afterward.
Pacer H.I.I.T.*†
22 min easy run*†, but...
at 5 min, 10 min, 15 min, 20 min, do a 30 second ALL-OUT sprint (4 total). Way harder than it looks.
Pain Stations*† (runs w/ plyos and core)
General Strength/Cardio Circuit*, w/ or w/o gym access (not as time efficient as previous workouts)
Max Speed Workout*: not as time efficient. Modifications for distance runners versus sprinters/jumpers.
Max Speed & Strength: not as time efficient.
*= no equip required
† = time efficient