Target Mileage: 8 to 8.5 kilometers
- 2km to 2.5km warm-up run (or 5 to 7.5 laps run at own phase)
- 5-minutes recovery
- Run drills (or Dynamic exercises)
- knee-to-chest one-leg walk-stretch
- quadriceps walk-stretch
- horizontal back-front swing to one-leg balance
- side bend lunges
- knee-high run
- knee-high with back-pedal run
- side-by-side hips run
- russian march
- long strides
- Workout run (80%-85% of maximum running speed)
- 3-sets of 5x400m per lap (1-min recovery each lap & 5-min recovery each set)
- Cooldown Stretching, which includes:
- arm stretch
- hip stretch
- knee-to-chest one-leg stretch
- quadriceps stretch
- side lunges
- hip flexor stretch
- half-lunge stretch
- full/deep lunge stretch
Here's the link for the previous and succeeding running clinic sessions:
Day 1
Day 2
Day 3
Day 5
Day 6
Day 7
Pedz, mas maganda 'yung cooldown namin kesa sa inyo :P
ReplyDeleteoo nga Madz, yoga stretching ginawa nyo, kaso dko nakita lahat kaya di ko ma-i-post :(
ReplyDeleteshare mo naman ung mga ginawa nyo...
Gawin ko nalang sayo :)
ReplyDelete