3S Short Interval or Tempo 9-21-13

Screen shot 2013-06-02 at 6.53.47 PM
Run (3S)
5-10 Minutes Mobility
Episode 270: MobRx for Shin Splints
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Ball of Foot Hops w/ Forward Lean
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6:00 of 100m sprints on 0:30, recover 3:00,
4:00 of 100m sprints on 0:30, recover  2:00
2:00 of 100m sprints on 0:30
10-15 minutes cool down.
OR
8M @ 85% of 10M TT pace
10-15 minutes cool down.

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