Run
Speed Development
Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
1 mile walk
2 mile Run w. 3/3 NB
5 x 150m with a focus on sprint the middle 50m segment with 150m walking recovery
5 x 100m with a focus on sprinting the final 25m segment with 100m walking recovery
3 x 300m sprint with 3:00 resting recovery
2 mile Run w. 3/3 NB
1 mile walk
100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
Post Run