RAPIDS NORDIC

Zone 3 Speed Development

Thu Nov 13 2025

Zone 3 Speed Development

Date: November 13, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 9/10 (Zone 3 - High Intensity) Focus: Develop top-end speed

Balance Warm-Up (10 min)

• Quick balance challenges
• Agility ladder (if available)
• Dynamic movements

Warm-Up (20 min)

• 10 min easy run
• 5 min dynamics
• 4 x 20 sec accelerations
• 2 min easy

Main Workout - Zone 3 (50 min)

Speed Intervals

• 8 x 2 minutes at 90% effort
  • 3 min recovery between
  • Focus on maintaining form at speed

Sprint Power

• 10 x 20 seconds MAX effort
  • 90 sec full recovery
  • Explosive starts

Integrated Strength (15 min)

• Power focus:
  • 4 x 8 jump squats
  • 4 x 6 clap push-ups
  • 4 x 10 med ball slams
  • 3 x 20 sec max plank

Cool Down (15 min)

• 10 min easy jog
• 5 min stretching

Key Points

• High quality, high intensity
• Full recovery is crucial
• This builds race speed
• Follow with 2 easy days