3S Run Tempo or Short Interval 8-24-13

5-10 Minutes Mobility
Episode 167: Unglue That Heel Cord
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills Basics Collection
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
3 x (100m + 200m + 400m)
10-15 minutes cool down.
Short TOSH
Work:Rest 1:2
Example: 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.
No extra rest between rounds.
Recover 5-10 minutes


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