MS: These are done 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

Kenyan 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: 30m

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Strength

Time: 20m

Comments and Definitions

Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Comments and DefinitionsKenyan 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.

Comments and DefinitionsUse this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.