20240921 Long Run Saturday

Warm Up

400 meter run or 4:00 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
- 200 meter run

Conditioning Piece

1: .5 Miles at Easy pace - conversational
2: 2.25 Miles at Easy Pace - conversational
3: Rest 3 minutes
4: 2.25 Miles at Easy Pace - conversational
5: .5 Miles Cool Down

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