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 200m @ I pace w. 1:30 resting recovery returning to nasal breathing
4 x 800m @ T pace w. 1:30 resting recovery returning to nasal breathing
3 x 400m @ I pace w. 2:00 resting recovery returning to nasal breathing
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