3S Long Interval or Tempo 7-13-13

Screen Shot 2013-07-12 at 8.25.28 AM
Sean Fallon, Nate Bibaud 5K

RUN (3S LI or Tempo)
5-10 Minutes Mobility
Episode 215: Neurodynamics The Leg Part 1
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie Part 6
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Pick 1 LI OR Tempo
4 x 400m
Work:Recovery 1:1
Hold splits within 2-3 seconds
10-15 minutes cool down
OR
5k @ 85% of 5k TT pace
10-15 minutes cool down

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