If you want feedback on your running form, please film your sessions. I am happy to have a look at your form and give you feedback. Ideal angle would be profile. Post them to the Blog and I will review them.
Session One
VO2MAX Workout
A.
Warm-up:
Run for 5 minutes @ 50%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Swings x 10 reps each direction
Parallel Swings x 10 reps each leg
B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill x 20 meters
Change of Position (Support) Drill with back against the wall
Followed by…
200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover
C.
Eight sets of:
2 Minute Sprint
2 Minutes walk
Beginner option: Four sets
Intermediate option: Six sets
Objective: We’ve done a workout similar to this awhile back, but instead of walking rest, you jogged. With the walk rest period, it should give you enough time to just about fully recover so you can go hard on the sprint intervals. Cover as much distance as possible during the 2 minutes.
Post distance covered to comments.
D.
Cool Down:
5 minute jog
10 minutes static stretching
(Focus on Hamstrings, Calves and Achilles)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run 800 Meters @ 50%
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Complete the following for times:
Run 2 miles (3200 meters)
Rest 5 minutes
Run 1 mile (1600 meters)
Rest 3 minutes
Run 2 miles (3200 meters)
Beginner option: Run 1 mile, rest 5 minutes, run 800 meters, rest 3 minutes, run 1 mile
Intermediate option:
Run 1.5 mile, rest 5 minutes, run 1 mile, rest 3 minutes, run 1.5 mile
Post your times for the intervals to comments.
Objective: The pace for this should be just a little bit faster than your last 5k time trial from the week of September 12th-18th. You have built in rest, which means you should be aggressive with your pacing. Don’t go all out, though, so that you can maintain your pace. See if you can keep your two sets of 2 mile runs within 15-30 seconds of each other. Most CrossFit athletes need to work on their pacing when it comes to running and this is a great opportunity to do so.
D.
Cool down:
2 minute jog
15 minutes of static stretching
(Focus on Hips, Shoulders, Quads)
Session Three
Lactate Threshold
A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
C.
Eight sets of:
Run for 3 minutes
Walk for 1 minute (recovery)
Beginner option: Four sets
Intermediate option: Six sets
Objective: There is not much rest in this workout between your intervals, which means they are not going to be all out efforts, but somewhere between 80-85% effort. Think 800 meter pace, or slightly slower so that you can recover in a minute in order to repeat. Keep track of the distance you cover for each interval and see if you can keep them all within 20 meters of each other.
Post your distances to the comments.
D.
Cool down:
3 minute jog
10 minute static stretching
(Focus on IT Band, Bottom of your feet with Lacrosse Ball, Shins also with Lacrosse Ball)
https://www.youtube.com/watch?v=AqaYWQi_JH4
Banded Hip Opener
This is a great stretch to do before you go out for a run. Place the band about knee high on a rack or a post. Bring that band to your hip crease and bring that same leg down into a runner’s lunge so that knee comes down to the ground. Make sure there’s some tension on the band, you can add resistance if you’d like by pushing down on the band. You can make this drill more dynamic by going from a standing position into a lunging position. Spend two minutes per side before your running sessions.