This week we’re going to be doing some dynamic warm-up exercises from April.
Bring plenty of water, looks like it will be another warm one!
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
We will be doing Split Squats and Bulgarian Split Squats.
Drills
Walking knee hugs
Step unders
Squat to twist
Heel to toe walks
A skips
Tuesday Session
10 minutes warm-up
40 minutes of:
6 mins hard effort, 2 minutes easy effort
10 mins Cool Down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 10-15 minutes
5x1km – with 20 seconds rest.
Cool down
Sunday Session
Minimum of 10 minutes warm up
A long (relative to your normal weekly runs) run with strides (accelerate to 90% of your max speed and hold for 10-15 seconds) every 1km.
At least 10 minutes cool down