General Warm Up (5-12)
200m Easy Jog
then…
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
25′ High Knees
25′ Butt Kickers
25′ Hamstring Scoops
25′ Open the Gate
25′ Close the Gate
50′ Side Shuffle
100′ Jog/Back Pedal (run 25′ and back pedal 25′)
then…
100m Moderate Run
Vidoe gives a few examples of movements above:
Specific Warm Up (12-25)
Step Up Jumps:
10 Alternating Step Ups
5 Step Up Jumps (each side, building in jumping height, getting a feel for movement, each side)
Candlestick:
5-10 Close Stance Squats (feet together)
10 Tuck Rocks (feeling out momentum)
5 Candlestick (higher surface, just to get a feel)
4-5 Candlestick (workout version, whatever is challenging)
Tuck rocks:
Candlestick higher surface:
RXConditioning (27-50)
200m Run
20 Candle sticks
200m Run
30 Alt. Step up jumps (20′)
200m Run
3:00 Rest
3 rounds for time.
Goal: Each round should be done under 5:30 seconds. Scale accordingly.
Intermediate
200m Run
20 Candle sticks
200m Run
30 Alt. Step up jumps (14′ box/ stack of plates)
200m Run
3:00 Rest
3 rounds for time.
Baseline
100m Run
10 Candle sticks
100m Run
10 Alt. Step up
100m Run
3:00 Rest
3 rounds for time.
(52-60)
1:00 Calf Smash (leg on KB, each side)
1:00 Couch Stretch (each side)
(0-5)
Today we go to the opposite side of the spectrum of a training stimulus than yesterday. The goal is to really push your running paces, test that coordination and flexibility on the candlesticks and then manage the fatigue accumulation of the step up jumps prior to a final interval run. Yes, we are starting to pick up the intervals and running exposure so we can build up the most functional style of fitness that exists. Running is technique dependent, and something most people don’t consider a place to enhance their perforrmance. Stride length, body posture, foot strike are key considerations and skills that will dictate how you feel during and after running, and of course how you feel about the next time running appears. Let’s get better, let’s get fitter. Push the intervals, the rest is there for a reason.