3S Run Short Tosh or Tempo 6-1-13

Running on Ice
Dr Nicholas Romanov
RUN (3S Tempo OR SI)
5-10 minutes Mobility
Episode 350: Tack And Floss Heel Cord Edition
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills with Brian MacKenzie Part 1
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
2 x 2M @ 90% of 2M TT pace
Hold splits within 1:00-1:30
Recover 5-10 minutes
3 x (100m + 200m + 400m)
Work:Recovery= 1:1
Run 100m in 0:20, recover 0:20, run 200m in 0:38, recover 0:38, run 400m in 1:40, recover 1:40, run 100m in 0:21, recover 0:21, run 200m, etc.
10-15 minutes cool down


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