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2017 APR 01 – BR Workout

March 31, 2017  |  By Dale Klein In Workouts

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!

Article by Dale Klein

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