This is your 8 week run program for SPEED. Under no circumstances add more running/rucking to your week. This program got me in INSANE running shape during the Q course. I HATED the sprint workouts at first but began to love them towards the end when I noticed how faster I was getting - I am confident it will be the same for you. Notes: At the end of the 8 weeks we need to adjust. This program begins on the next Monday following purchase. Take no prisoners.