March 16, 2017 – Masters Program

*Note: Thursdays are designed to be an active recovery day. If you would like to use the running session as an active recovery then wonderful. If you want to use the day to visualize and prepare for the Open announcment while nourishing your body then please do so. You get to choose what to do today based on how your body feels.*

A.
Warm Up:
Two sets of:
200 Meter Run
200 Meter Jog

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanics Drills :
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills

Jump Rope Drill

Followed by…

Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.

If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.

C.
Two sets of:
Run 1000 Meters @ your 1 Mile Pace
Rest 3 Minutes

D.
Cool Down
400 Meter jog
10 Minutes of static stretching (Focus on Calves, Achilles, SMR bottoms of feet)”