Hello Balanced Runners,

It’s that time, the summer session of the Runner Development Program starts tomorrow – bright & early at 07:30AM.  This 8-week session covers the training time for the next three Kennesaw Grand Prix races – so our focus is on speed, strength and agility (SSA).  Lace up your running shoes and get ready to TRAIN!

For this week’s workout, we will reintroduce a few drills and hills to kick-off SSA.  Please remember to bring a mat or towel, we will hit the deck.  Here is the plan for tomorrow morning:

Warm-up:

• ROM routing
• Hip mobility
• Dynamic movements

Workout:

• Drills:
  • High knees
  • Butt kicks
  • Carioca
  • A-skip
  • B-skip
  • Advanced butt kicks
• Mini Mona (90 sec/ 2 x 60 sec / 2 x 30 sec / 2 x 15 sec)

Durability:

• Stretching routine

Happy Trails!

Dale