3S Run Short Interval or Tempo 10-5-13

Screen Shot 2013-10-04 at 4.53.45 AM
Run drills during endurance class
Run (3S)
5-10 minutes mobility
Episode 220: Lower Leg Business
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Forward Lunge Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
PICK ONE WOD
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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