Now that we’ve laid the groundwork, it’s time to push it into high gear. To bust past prior PR limitations, it’s important to work on your top-end speed, and the best way to do that is with sprinting and hill work. Hate hills? You won’t — after you feel the power and see the speed they produce. Hills are your friends. More on that later. First, let’s talk sprints:

Sprint Speed

It’s possible to simply run by feel during sprint training. If you want a more precise estimate of how far you should go during each timed sprint, follow these instructions:

• Before completing your first sprint-speed tra...