Off-track track session #1

This is the first of our track sessions to be run away from the track during the coronavirus restrictions.

Please, do not arrange to run in company unless with those you live with.
If you are unwell or suspect you might be getting unwell, rest.
These sessions are not to be run to exhaustion, if you cannot maintain pace during any rep, then you are running too fast.
Drills are a great way to develop your running ability and form; they help you to run efficiently and economically, so they are highly recommended. It’s not unusual to feel a bit odd, self-conscious, doing drills away from the track environment, in public areas. The drills can be done before heading out on to the road or park; that’s ok. Remember: we get good at what we practise, so focus on form and get it absolutely right.

Easy jog for 5 mins.

Arabesques, start with 5 each leg then repeat once (focus on form and balance).
Lunge matrix (3mins, 30 secs of very useful warm-up).
A-Skip, walking drill x 10mts
A-Skip, 20-metres, 20-metres jog, repeat.
A-Skip, quick. 20-metres, 20-metres jog, repeat.
Run with high knees, 3 x 20m
Heel flicks (butt kicks), 3 x 20m
Strides: 4 x 20 secs. Easy into an exaggerated, bounding stride, with good form. Jog easy for 20 secs between each rep.

On or off-road, hilly or flat, so run by intensity/feel don’t worry too much about pace.

Run alternate minutes at approx 5k pace and easy jog (1 set).

How far? Between 8 and 12 sets (16 to 24 mins).

Finish off with 10 mins of easy jogging.

Arabesque

Walking Skip and A-Skip

Lunge Matrix