I really liked the survey of world class training options by Tonnie Campbell, in his article Hurdle Workouts. One of the most important and the most demanding is the Zone Drill by Wilbur Ross. While several options exist, the most common is removing 1-3 hurdle to get overspeed. The Zone Drill is not for the faint of heart, as you can throw away your Wulf Motor Learning PDFs at Starbucks aside and
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