3S Run Tempo or Short Interval

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Screen Shot 2014-01-14 at 6.48.01 PM
RUN (3S)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
800m easy jog
10-15 Minutes Drill Work
Ball of the Foot (BOF) Hops with Lean
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Pick one:
Tempo
10M @ 80% RPE
OR SI
5X :30 on, :30 off
10-15 minute cool down.

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