3S Run Short Interval or Tempo 10-19 13

Screen Shot 2013-10-19 at 6.03.06 AM
Endurance Class
RUN (3S)
5-10 Minutes Mobility
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
50 Ups Drill Beginner Demo (25 each leg)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Choose 1:
10 x 200m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.
8M @ 85% of 8M TT pace
10-15 minute cool down.


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