MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right - increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15" left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'
Comments and Definitions
'Pretty' Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
RUN
Time: 1h 20m
Run Base
Endurance
Run 80' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
'Pretty' Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.