Track Workout, Courtesy NC Lab:
Partner Band Sprints: 4 x 15m
Run Workout Details: This is a speed endurance workout. These are controlled sprints between 95-98% max efforts. Build your intensity. The 60s should be at 90-92%, the 80s should be at 92-95%, etc. Stay in control. Maintain your form. Recovery should be 2-3min between efforts.