4 x 60 meters at RPE 9, working on 3 phases (drive, max, maintain) with 5:00 rest periods
This workout tasks us with the assignment of working on the 3 sprint phases. Set up your course by placing three cones, 60 40, and 20 meters back from the finish line. Run each rep with a distinct awareness of the technique you'll want to emphasize in each zone.
1st 20 meters: Work your drive phase coming out and up powerfully yet smoothly.
2nd 20 meters: Get on top of your gear with your upright running technique and work on aggressively switching the arms and legs.
3rd 20 meters: Maintain form and rhythm and don't overstride and float. Work on rapidly putting your feet down on the track and cycling your gait.
You can certainly take more than 5:00 rest between reps if you like. Just don't take less. Pace around, sip some water. lay down and put your legs up. Visualize success expressed in your fast running. Be a panther.
This workout is unique because it has some thinking in that main set. Try to explore the concepts in the first rep or two and then make the transitions automatic and seamless in the last couple.