Run

Sprint

Warm up : 2-3 miles + run drills

9 x 120m RPE 8/9 w. 2:00 resting recovery

3 x 50m flying start RPE 9 w. 1:00 resting recovery

6 x 150m (50m build, 50m sprint, 50m float) w. 2:00 resting recovery

Cool Down : 2-3 miles @ E pace