Run performance 

Goal: Improve run speed and endurance.

Complete 2x/week.

1k warm up – 5min/km pace.

10m of each:

  1. Lunge & rotate
  2. Walking lunge
  3. Heel to butt
  4. A-Step @ wall – 20s ea side
  5. A-Steps
  6. A-Skips – 20m
 
2 x of each:
 
  1. Pogo jumps – 10
  2. Pogo hops – 5 ea
  3. Pogo split stance – 5 ea
  4. Broad jump
  5. Triple hop
  6. Skaters – 30s

 

3 x 20m sprint with walk back recovery for each:

  1. Start on back
  2. Start face down
  3. 3 point start

 

4k cool down – 5min/km pace.

Run performance:

13 Videos
Learn more about coaching & testing.