For pacing information make sure you refer back to the blog post I wrote.
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Session One
VO2MAX Workout
A.
Warm-up:
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Charlies Angels Drill x 20 meters
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
C.
Beginner
Six sets of:
250 Meter Sprints
150 Meter Slow Walk
Intermediate
Eight sets of:
250 Meter Sprints
150 Meter Slow Walk
Advanced
Ten sets of:
250 Meter Sprints
150 Meter Slow Walk
D.
Cool Down:
Jog x 800 Meters
10 minutes of static stretching (Focus on hamstrings, low back and hips)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 400 Meters @ 50% effort
Stretch x 2 Minutes
Run 400 Meters @ 60% effort
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Beginner
Two sets of:
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace
Intermediate
Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace
Advanced
Two sets of:
Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace
D.
Cool Down:
Jog x 400 Meter
10 Minutes of Static Stretching (Focus on IT Band, Calves, Shins)
Session Three
Lactate Threshold
A.
Warm Up:
300 Meter Jog @ 50% effort
100 Meter Walk
300 Meter Jog @ 60% effort
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Partner Falling Drill
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
C.
Beginner
Two sets of:
1200 Meter Run @ your mile pace
Rest 30 seconds
200 Meter Sprint @ 95% effort
Rest 60 seconds
400 Meter Run @ your mile pace
Rest 2 Minutes
Intermediate
Three sets of:
1200 Meter Run @ your mile pace
Rest 30 seconds
200 Meter Sprint @ 95% effort
Rest 60 seconds
400 Meter Run @ your mile pace
Rest 2 Minutes
Advanced
Four sets of:
1200 Meter Run @ your mile pace
Rest 30 seconds
200 Meter Sprint @ 95% effort
Rest 60 seconds
400 Meter Run @ your mile pace
Rest 2 Minutes
D.
Cool Down:
Jog x 3 Minutes
15 Minutes of static stretching (Focus on Adductors, SMR your feet, Achilles)
https://youtu.be/kQ71_T3WJ48
Foot Drag
This drill incorporates the pulling motion with an emphasis on a proper landing position. This drill is done with a forward movement. The front leg is going to be doing the pulling motion and the trailing leg is going to be dragging a bit behind. The front leg is coming up quickly off the ground with our proper pulling mechanics and the focus is on landing under the general center of mass.