I was just watching one of those videos on youtube. It doesn't look a simple warm up, more like a 4min/km 6 miles workout. I wonder what their heart rate is doing those. In that sense you can add approx 42 miles extra to their weekly total mileage . So Folks , all of them are running on average 140 miles average , not the standard 100 miles.
When I was 16-18 my coach was big on drills and we used to do them before every track session, no matter what it was. We didn't do them before road work or easy, steady, tempo or long runs though. We did about 20 minutes to half an hour of them in total.
Warm up jog first, then drills, a few stretches (some static, some active) and then a few strides - then you're ready.
The drills sometimes included things like rope ladders on the floor and hurdles but for the most part they were done with no equipment. Things like high knees, butt kicks, fast feet, large strides, trotting backwards, side steps as gallops, skips, jumps. I definitely think they added a lot to my overall conditioning, a bit like circuit training but more specific to track work. They made you stronger.
I’m impressed how co-ordinated they are with each other. I’ve watched ballet classes that are less synchronized.
That’s why they have such beautiful strides, I guess. Tons of drill work like this.
Plenty of people with beautiful strides who didn't spend hours doing this. With any athlete we always like to focus on the one thing they do different. Odds are that one thing doesn't matter compared to all boring stuff .