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Check out this article on Pose Running.
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Warm Up
Run for 5 minutes at moderate pace (50%)
Followed by…
Two sets of:
Samsom Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps
Running Mechanics Drills
Two sets of:
Jump Rope with Forward Movement Drill
Jumping, with toes up and with forward movement
Followed by…
Every minute on the minute for 5 minutes
Sprint 100 Meters
50%, 60%, 70%, 80%, 85%
Cool Down
Easy 3 minute jog followed by …
Banded Hip Opener
Couch and Double Pigeon
Session One
VO2 Max
Beginner/Intermediate/Advanced
Six sets of:
Run x 350 Meters
Rest 2 minutes
Post your times to the FaceBook group.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
12K run for time (Approximately 7.5 miles)
Post your time to FaceBook group.
Session Three
Lactate Threshold
Beginner
Two sets of:
1.5 Mile Run
Rest 1 minute
400 Meter Sprint
Rest 2 minutes
Intermediate/Advanced
Three sets of:
1.5 Mile Run
Rest 1 minute
400 Meter Sprint
Rest 2 minutes
Post your times to FaceBook group.
Vo2 max done.
Did it on trueform yukkery yukk haha
Did it with a friend I go so him
So the rest was just under 2 min
I was 4×1.23
1×1.21
1×1.19
I was around 4 pace / 15 in speed according to our trueform give or take