In this video, Coach Eric Reyes demonstrates a tried and true SPEED workout known as Sprint / Floats. This workout can be done as part of a dynamic warm-up before an intense workout, added to the end of easy and long runs to add a bit more intensity and turnover, or as a standalone workout as a means of increasing turnover and running economy at any phase in the training process.
The version of the workout featured in the video is performed on a 400m track. Variations of the workout can be performed off the track by alternating between ~100m efforts at a 9/10 RPE and a 4-5/10 RPE on and off for ~100m at a time.
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Video & music produced by Peak Run Performance Coach Eric Reyes