Money Bump - BASE 2.1 - Round 3 (last round in 2017)

[Ampersnd]

Might also throw in a vertical jumping program - Flight School - due to the correlation between vertical jumping and sprinting speed. If I can get an extra inch or two of distance with each pace as a result of adding springiness in your leg, you can cover a ton of added distance after 15 minutes of running.

I've also noticed a correlation between my 10 K, your 1 mile, half-marathon, and 800 meter; they all seem to track together. My thesis is that improve one; sprinting, will improve my long distance running.

All of my running stats are at about half of the elite level. Since my sprinting speed is really just a fast run - at about 20-21 km/h, just about half the speed of Usain Bolt (44 km/h), and my 10 km is at 51 minutes (while the world record is 28 minutes).
My half-marathon, last I checked, was 2:06 (while the world record is just under 1 hour).
My 400 meter is at about 1 minute 20, while the world record is at about 43 seconds.

I want the springiness of sprinting; I seem to have a cap at the moment but my perception of 'fast (long-distance) running' will probably shift if I figure out how to sprint quickly.