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Unilab Running Clinic - Day 6

Target Mileage: 7.6 kilometers

  1. 2.8 km warm-up run (or 7-laps run at own phase)
    • 5-minutes recovery
  2. 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
  3. Workout run (80%-85% of maximum running speed)
    • 3-sets of 4x400m per lap (1-min recovery each lap & 5-min recovery each set)
  4. 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
*Fastest 400m-lap: 00:01:23.64
*Slowest 400m-lap: 00:02:37.36

Here's the link for the previous and last day of running clinic sessions:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 7
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3 comments:

  1. MinnieRunnerMar 4, 2010, 3:35:00 PM

    Pahinga muna ako, can't get over sa championship ng Purefoods eh :P

    ReplyDelete
  2. RunningAtomMar 5, 2010, 9:10:00 AM

    sige, puro pahinga ka before your 1st ever 10k race. After the race, mapapahinga ka uli ng matagal nyan :p

    ReplyDelete
  3. MinnieRunnerMar 5, 2010, 10:38:00 AM

    Wahaha, kaya nga magPIA run tayoooooooooooooo!!!!!!!!

    ReplyDelete

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