20240910 Conditioning - Running

We’re going to be focusing on getting a fast two-mile run time. The first few weeks are going to establish a baseline so you can progress towards paces.

Warm Up

- 200 meter run or 2:00 easy run

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: 1 mile at easy pace - conversational

2: 4x400 meters at a challenging pace with 2:00 minutes rest between sets

3: 200 meter cool down/ recovery run into 100 meter walk

Accessory Core Work

3 sets
- Russian Twists 20
- Leg Raises 20
- Bicycle Crunches 20
- Plank 1:00

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