Float Run

Setup

Three cones on flat grass at 0m, 30m and 60m. A stopwatch or phone timer.

How to run it

1. Accelerate hard from the start cone to the 30m cone.
2. From 30m to 60m, hold about 90-93% of your top speed while deliberately relaxing your shoulders, jaw and hands - this is relaxed, not slow.
3. Run past the last cone before easing off.
4. Do 5 reps with 4-6 minutes rest between each.
5. If you want a hard target, time your best flat-out 30m, add roughly 8% to that time, and try to hit that number in the float section every rep.