3S Run Tempo or SI 5-18-13

741
5-10 minutes Mobility
Introducing the Bone Saw: Calf Smash Redux
Dynamic warm up
800m easy jog
15-20 minutes drill work:
Running Drill Basics
Recover completely and complete wod
Run (3S):
5M @ 90% of 10k TT pace
OR  SI
9-12 x (1:00 on, 1:00 recovery)
10-15 minutes cool down

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