20241105 Conditioning - Running

Warm Up

- 2x200 meter run or 2x2:00 easy run (with :30 rest)

Dynamic Movement
2 sets
- Lateral Side Steps 10/10
- High Knees
- A- Skips
- Butt Kickers
- 100 meter run

2 sets
- Walking Inch Worms 10
- Walking Lunges 10/10
- Lateral Lunges 10/10
- 100 meter run

Conditioning Piece

1: 10 Minute Warm Up Run - Last 4 Minutes Increase Intensity

2: 2x12 Minute Tempo Run @80-85% effort - 3 minute recovery walk between intervals

3: 5 Minute Cool Down Jog/Walk

Accessory Core Work

2 sets
1:00 High Plank
20 Shoulder Taps
30 Plank Reaches
1:00 Low Plank

Cool Down

2 sets
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Calf Stretch :30 seconds per side

2 set
- Groiner Stretch :30 seconds per side
- Deep Squat Hold :30 seconds
- Child’s Pose 1:00