Fast running with a fast, delicious recovery.  Your total running breakdown is as follows: 2 mile warm-up, 1 mile of fast running, and a 1 mile cool down = 4 miles total as follows:


  • Run 1.5m
  • Run 4×50 meters drills with 50m jog back to the start. 
  • Run 4×50 meters fast* with full recovery. 
  • *Fast = 5k or faster pace. 

Main Workout:

8×200 meters with EQUAL rest. 

You can do this on a track, flat path, or trail. Give yourself some room to run 200 meters at your best effort. The idea here is to max out the 200 meters each time, not falling off by more than 3 seconds per 200 meters repeat. Most time athletes will start too fast. By the time you give this a few go-rounds, I’m confident you will have it dialed in. 

Cool Down:

After your 8x 200 meters repeats, run an easy mile to cool down. 

Now the best Part: RECOVERY

In a blender or Bullet add-in:

  • 1 cup of spinach
  • 1 cup of frozen dark cherries
  • 2 TBSP of hemp or flax seeds
  • 2 TBSP of almond butter
  • 2 cups of almond milk
  • 2 TBSP of chocolate powder
  • 1.5 frozen bananas

Mix until your desired consistency and enjoy! I learned this recipe through my plant-based diet journey and thank Rich Roll for his creativity with it.  This drink has become a staple in my training and recovery, and it satisfies my sweet tooth as well.

D3 Head Coach Mike Ricci likes to mix up the workouts he shares with athletes. This one is no exception. Coach Mike is a USAT Level III Certified Coach and his coaching style is ‘process focused’ vs. ‘results focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result.

Your Favorite Race Season Begins

Right Here!