What is the warmup routine?

Before each pace run, we will assign you warm up routine.  This consists of an easy jog, some light stretching, followed by a series of drill exercises and strides.

You will do 7 drill exercises and 3 strides.  This will add up to about 10 x 100 meters of running / exercising. 

1) Do the Toe Walking drill for 10 - 20 meters.  Then go straight into a run for another 90 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

2) Do the Heel Walking drill for 10 - 20 meters.  Then go straight into a run for another 90 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

3) Do the Rhythm Skip drill for 20 - 35  meters.  Then go straight into a run for another 65-80 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

4) Do the Bounding  drill for 20 - 35  meters.  Then go straight into a run for another 65-80 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

5) Do the High Knees  drill for 15 - 25 meters.  Then go straight into a run for another 75-85 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

6) Do the Butt Kicks  drill for 15 - 25 meters.  Then go straight into a run for another 75-85 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

7) Do the Quick Skip  drill for 15 - 25 meters.  Then go straight into a run for another 75-85 meters.  This should take about 25 seconds.  Jog or walk 25 seconds.

8, 9, 10) Do three Strides.  Rest 25 seconds in between each one.
info@runcoach.com
http://assets2.desk.com/
runcoach
Loading
seconds ago
a minute ago
minutes ago
an hour ago
hours ago
a day ago
days ago
about
Invalid characters found
/customer/en/portal/articles/autocomplete