Hey Balanced Runners –
Greetings from our Nation’s Capital. Sorry I will not physically be there at practice, but hopefully this workout will remind you that I’m there in spirit 🙂
Warm-Up:
• ROM routine
• Warm-up exercises (walking lunges, walking high kicks)
Drills:
• Skipping normal (~15 yds)
• Skipping with vertical emphasis (~15 yds)
• Skipping with horizontal emphasis (~15 yds)
Long Run:
• Completion group runs 30:00
• Competition group – Speed Workout
Speed Workout:
• 4 x high knees (as many steps as possible) ~15 yds
• 10:00 easy run
• 4 x high knees (as many steps as possible) ~15 yds
• 10:00 easy run
• 4 x shuttle runs/suicides ~ 5/10/15 yds
Stretch:
• Stretching routine
Happy Trails!
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