Off-track track session #2

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

Warm up exercises and drills

Same as last week, some can be done separately from the session, but are still highly recommended. If the arabesques are getting easy, add some light dumbells.

Easy jog for 5 mins.

Drills (see videos from week 1 for correct form and instructions).

1. Arabesques, start with 5 each leg then repeat once (focus on form and balance).

2. Lunge matrix (3mins, 30 secs of very useful warm-up).

3. A-Skip, walking drill x 10mts

4. A-Skip, 20-metres, 20-metres jog, repeat.

5. A-Skip, quick. 20-metres, 20-metres jog, repeat.

6. Run with high knees, 3 x 20m

7. Heel flicks (butt kicks), 3 x 20m

8. Strides: 4 x 20 secs. Easy into an exaggerated, bounding stride, with good form. Jog easy for 20 secs between each rep.

Session

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

After warm-up.

Set: 5 mins at 10k pace/effort with 2 min easy jog recovery.

How far? 4 or 5 sets (28 or 35 mins).

Finish off with 10 mins of easy jogging.

Next week, we’ll work on running economy.