-Easy run warmup for 15-20'
-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.
1. High knees
2. Butt kicks
4. Karaoke/grapevines 1-2x each direction for 50-60yards. This is running sideways, trailing leg goes behind, then in front.
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, 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.
WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.