WEEK OF AUGUST 24 PRACTICES

WEEK OF AUGUST 24 PRACTICES - WE'RE LIVE NOW!

EVERYONE DEVELOP A ROUTE FROM YOUR HOUSE OF 1, 1.5 AND 2 MILES SO IF YOU RUN 4 MILES, YOU CAN GO 2 MILE OUT AND 2 MILE BACK ETC.


SUN (AUGUST 23)

REST


MON -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES)
EASY STRIDES


TUE -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES OR MORE)
LEG CIRCUITS*  SEE PICTURES BELOW

WED -

LIGHT STRETCH
6 MILE LONG RUN
(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN MON/TUE)
BODY CORE WORK** SEE SOME PICTURES FURTHER BELOW


THU -

ACTIVE WARMUP
2 MILE JOG FOR WARMUP
6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)
RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY
2 MILE JOG
LEG ELEVATIONS

FRI -

REST


SAT -

STRETCH
5 MILE RECOVERY RUN
LEG CIRCUITS

SUN -

STRETCH
4 MILE RECOVERY RUN FROM HOME
LEG ELEVATIONS

*LEG CIRCUITS

20 BODY WEIGHT SQUATS

30 SECONDS REST

10 EACH SIDE SPLIT LEG LUNGE

30 SECONDS REST

10 BODY WEIGHT SQUATS WITH DOUBLE LEG JUMP

2 MINUTES REST

REPEAT

BODY CORE WORK**

1 MIN FULL CRUNCHES

1 MIN DOUBLE LEG VENTRAL PLANK

1 MIN SINGLE LEG PLANK ON EACH SIDE

1 MIN EACH RIGHT AND LEFT SIDE PLANK

1 MIN BRIDGE

2 MIN BICYCLE