3S Run TT or Short Interval 7-12-14

Karnasis
RUN (3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

Pick One:
(TT)
10k TT

OR (SI)
8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

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