Here is some great tips from CFE HQ about running on your toes and for those of you who hablo espanol stay tuned for the Spanish translation at the end!
Short Interval (Mon 5pm, Tues 10AM): Short Tosh 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (100m in 20s, rest 20s, 200m in 35s, rest 35s, 400m in 1:30, rest 1:30, etc.)
C2: Short Tosh 3x(125M, 250M, 500M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set
Long Interval (Thurs 10AM, Thurs 5PM): 3x1200M TT Rest 4-5min (TT=time trial, these are all out efforts we are not concerned about your consistency with the intervals but rather that you PR your time. If it takes you 3:30 to run the first 1200 then on #2 you should push your self to run a 3:29! Go hard, go fast. TT day should hurt.) Compare times to 3/12/12
C2: 3x1500M TT Rest 4-5 min
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 2x2Miles Rest 5-10min hold each effort :30-1:00