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Speed / Power
Running · Short, sharp efforts with full recovery.
Warm-up
1 km easy jog Dynamic drills: leg swings, A-skips, high knees 4 × 20s relaxed strides with walk-back
Main
6–8 × 150–200m fast Stay tall and snappy. Not a flattening sprint.
Intensity: RPE 8–9 / 10, full recovery between reps
Recovery
Walk or very easy jog until you could go again cleanly (often 2–3 min).
Cooldown
1 km easy jog
Progression
Keep the distance short. Add 1–2 reps before you add speed.