MS: Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.
Workout:
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides. These bring it all together. Fast (5k pace), but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
Comments and Definitions
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
SWIM
Time: 45m
Distance: 2000.00 yards
WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
The time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.