Feet out.
3x (4m @ 20, 3m @ 22, 2m @ 24, 1m @ 26)

1000 warmup, 1500 cooldown.

3 x 2000

2000 warmup. 4 x 500 with negative splits starting at 2:00, ending at 1:45 with one minute rest. 1000 cooldown.

1000 warmup. 5 x 150 sprints with 60 meters bear crawl each round.

2 x 45 minutes. My screen was dead, so this is an estimate.

1000 gym warmup. 5 x 100 sprints with 60 second farmer carry each round. 7000 steady state at the boathouse (2:00 pace, 24 sm.)

3 x 2000 and 1 x 1000

3 x 250 sprints taking turns with a partner. Holding 2 x 20kg kettlebells in rack position during rest.

500 warmup, 500 leg of a relay, 500 cooldown.

1000 warmup & 1000 cooldown at the gym.

Varied pace with deadlifts after.

2000 warmup and 2000 cooldown at the gym.

4 x 2000

5 x 150 sprints with one minute planks each round.

Warmup at the gym.

1000 warm-up and 2000 cool-down at Cult Gym.

1000 warmup + 6x250 sprints in a circuit + 1000 cooldown

21 s/m

8 x 500m. Two seconds faster each time, starting at 2:00. 3:30 rest per round.