3S Run Short Interval 10-10-14

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EXCLUSIVE: Dr. Kelly Starrett’s 12 “Ready to Run” Standards for Injury Prevention and High Performance Running

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 100m
Recover :30
10-15 minute cool down.

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SS Short Interval/ 3S Run

Ky, Emily, Kelly Buckley High Street Mile
High Street Mile
SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 25m, on :90sec 
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X 800m, on 2:00
15-20 minutes warm down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6X 200m, on :90
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
6x200m, on :90 
10-15 minute cool down.

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

SS Tempo/3S Run TT or SI 6-29-14

CF
Operation Red Wings Memorial Wod

SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
800m @ 80% RPE
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
5M @ 80% RPE
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
(SS)
3M @ 80% RPE

(3S
pick 1)
TT or SI

13.1M TT
OR SI
4X 60 on, :60 recovery
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
2k @ 80% RPE
10-15 minute cool down.

3S Run Short Interval

strength_coach_kelly_starrett_1-300x287
CrossFit & Strength Coach Kelly Starrett on
Mastering Mobility

RUN (3S)
5-10 Minutes Mobility
Episode 30: Partner Heelcords–Safeword? Part 2
800m easy jog
10-15 Minutes Drill Work
Running Drill #5: A-Skips
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.
5X 200m
Recover 2:00
10-15 minute cool down.

 


CrossFit & Strength Coach Kelly Starrett on Mastering Mobility – See more at: http://sportscoachradio.com/crossfit-strength-coach-kelly-starrett-mastering-mobility/#sthash.RiZDVdCK.dpuf
CrossFit & Strength Coach Kelly Starrett on Mastering Mobility – See more at: http://sportscoachradio.com/crossfit-strength-coach-kelly-starrett-mastering-mobility/#sthash.RiZDVdCK.dpuf