Workouts

•  Cross Training
  Workout Ideas

  Eight Benefits of Cross-Training
•  Endurance
  Long Runs

  Longer Inervals

  Foundation
•  Speed
  Tempo

  Fartlek

  Mid Range Intervals

  Short Intervals

  Kick Building

  Circuit
•  Strength
  Hill Running

  Long Hill Repeats

  Moderate Hill Repeats

  Short Hill Burst Repeats

  Daily Core

  Circuit Core

  Sand Running
•  Warm Ups
  Easy Jog

  Stretching

  Drills

  Striders

Daily Core

After warm down, we will work on our core body strength. Core strength enhances performance but strengthening muscles that help endurance for correct form, as well has helping in injury prevention. As the season progresses we’ll extend the time and number of sets.

Daily Core List

• Runner Pose
• 2 count Crunches 30 count (to start, build to 60)
• Accordians (20)
• L's (sit up) (20)
• L's (pelvic lift) (20)
• Side Thrusts (10 each side)
• Cross Ups
• Wings
• Squigglies (15/10)
• Bicycles (15)
• Obliques (30/30)
• Bridge (60 count)
• Bkwd Bridge Leg Raises (12)
• Frd Bridge Leg Raises (12)
• Side Bridges (30 count)
• Clams
• Single Leg Bridges (15 count)
• Push ups 15/10/5/1

next 5 days

Nada

Nothing on the schedule

full schedule

inspirations

Even [Glenn] Cunningham, strong though he is, could not live up to the strain of setting such a pace, combined with the mental worry of having a lightly stepping black shadow right on his shoulder, locking strides with him, almost breathing in his ear—for the trick of shadowing an opponent within sight and hearing is one of the more maddening and distracting forms of tactics that one can use in any race.

- Jack Lovelock