This week add the shin splints warm up everyday you are running. It should only take 5-10 minutes.
Make sure you read the blog post on How To Shop For Running Shoes
Warm Up
Three Minute Jog
Followed by…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
Cool Down
5 Minute Barefoot Jog
10 Minutes of Static Stretching – focus on SMR of your feet, IT Bands and Adductors
Session One
VO2 Max
Beginner/Intermediate/Advanced
Three sets of:
150 meter sprint
200 meter sprint
250 meter sprint
300 meter sprint
Rest 120 seconds after each sprint. The goal is to be consistent with your pace accross the different distances.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
15K for Time (9.32 miles)
Treat this like a race – wake up at the time for your event, have your pre race meal and visualise everything about your 1/2 marathon.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three sets of:
Run x 5 Minutes @ mile pace
Rest 60 seconds
Sprint x 400 Meters
Rest 3 minutes