10 minutes of Drill
-Ball of Foot
-Single Leg
-5 in place on Right
-5 forward on Right
-5 in place on Left
-5 forward on Left
- Gun & Cop Drills
Workout:
3-5 Sets
1000m Run @ 80% your 800m
Rest 5-7 minutes
Coaching Points:
- Start every interval with Pose and try to get at least 200m-400m before you stop focusing on form.
- Let speed be your key today.
- Utilize the range of rest time and wait until you are fully recovered. While resting walk around, stretch, hit a few drills, stay loose. Don't just sit and rest for 5 minutes.
- Feel free to use a track, you can visually see the distance and the mondo surface absorbs some of the shock.
- Post below if you know what time you're running, so we can try and start getting some groups together.
The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability - consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.
- Bill Rodgers
5:15
ReplyDelete5:08
5:05
4:50
4:48
4:33
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4:37
4:37
Did something a little different because my sweetheart wanted to go to Craighead.
ReplyDeleteI run and walked the road for 75 minutes.
4 minutes running - 9 times
5 minutes walking - 7 times
The last walk was a little longer, but it made me three laps of the road going clockwise starting at the boat ramp.
5:53, 5:56, 6:10
ReplyDelete