Distance

Here is Friday's workout. It does require k-bands
and hurdles. I will have the hurdles out at the track.
K-Bands you will have to purchase. Skip that section
if you don't have them.
Friday     3/27/2020       Distance workout
Warm-up/
¼ mile EZ run
2 x 20-yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 Ankle dribble
2 x 20 Calf Dribble
2 x 20 Knee Dribble
2 x 20 straight leg strides
2 x 20 Karaoke step over one left, one right 
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
2 x 20 Frankenstein
2 x 20 Lunge with a twist


Hurdle mobility (one of the greatest ways to stay fluid)
1: Step over 1 foot in at a time
2:  Step over 2 feet in at a time
3:  Backwards over the hurdle, 1 foot at a time
4:  2x’s Sideways two feet in at a time,(bouncy with running arms) right side and left side. *Look ahead, not at feet.
5:  2x’s  Over unders:  Switch lead legs.
6:  2x’s  Sideways over and unders each side. (squat, don’t duck head)
Band work with K-Bands
1: 2 x’s  5 one leg high knees, then walk with left high knees 15 yards. 
(1 left, 1 right)
2: Alternating walking high knees, then walking with alternating high knees for 15 yards. 
(stay on balls of your feet)
3:  Running high knees for 5 seconds, then moving forward running high knees for 15 yards.
4:  Lunge to high Knee.  Three each leg in one place, then walking lunge to high knee.


Main Set
3 x 1 mile rest 1:00 Descending
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30-second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x Plank ups
2 x 45 seconds of bird dog (one each side)
1 x 30 reps of In and outs
1 x 30 seconds of supermans
2 x 30 seconds of side planks. (one right, one left)
1 x 50 of Russian twists



 Here is the workout for Thursday 3/26/2020
Thursday     3/26/2020   Distance workout
Warm-up
½ mile EZ run
2 x 20-yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
2 x 20 Frankenstein
2 x 20 Lunge with a twist
2 x 400 build, with 400 walking recovery
HOW IT IS DONE: Start out with a brisk job and slowly increase speed until you have reached about 90% speed, walk 400 yards and repeat.
Drills
2 x 20 A skips
2 x 20 B skips
2 x 20 Ankle dribble
2 x 20 Calf Dribble
2 x 20 Knee Dribble
Main Set
4 x 400 @ 2:30 build (start out at 60% and end at 95%)

Walk 400 (within the 400, do A skips and B skips for 20 yards each)

4 x 400 @ 2:00 Each 400 gets faster

Walk 400 (within the 400, do A skips and B skips for 20 yards each)

Run 1:00 mile (Build on each 400)

½ mile slow jog cool down
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20-seconds of crescent pose (2 each side)
4 x 30-second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycle forward
1 x 30 reps bicycle backward
1 x 30 reps of scissors
1 x 50 of Russian twists

Tuesday     3/17/2020       Distance workouts
Warm-up
½ mile EZ run
2 x 20 yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
4 x 10 each side standing scorpion (watch video)
4 x 10 each side Iron Cross (watch video)

 Warm-up run
1 mile warm-up run
Main set
4 x 400 @ 2:00  
Walk 400 
Dynamic stretch:  Prevent injuries, train smart!
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
Drills:  Keep building good form!
1 x 20 A skips
1 x  20 B skips
2 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Main Set # 2
4 x 400 @ 2:00  Descend 1-4 Each 400 gets faster.
VERY IMPORTANT!
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30 second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.

Core:  Can be done separately in your home.
Work core every day!
2x’s through
1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycles forward
1 x 30 reps bicycles backwards
1 x 30 reps of scissors
1 x 50 of russian twists


Monday     3/16/2020       Distance workouts
Warm-up
½ mile EZ run
2 x 20 yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
3.5 + miles run: broken
1 miles EZ
20 yards of A skips
20 yards of B skips
20 yards of high knees with good arms focused on being quick.
1 mile build
200 yard walk
1 mile build
½ mile cool down.


VERY IMPORTANT!
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30 seconds calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through

1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycle forward
1 x 30 reps bicycle backward
1 x 30 reps of scissors
1 x 50 of Russian twists