RUNNING TECH (OFF SEASON)

AEROBIC TRAINING, I WOULD LIKE FOR EACH OF YOU TO SPEND A GREAT DEAL OF YOUR TRAINING STRETCHING, GETTING LOOSE & LIGHT FLEXIBILITY EXERCISES (jogging, fast walking, swimming, deep water running, Pilates, jump roping, & tempo training) I would like for you to follow this routine for 2 weeks

 

SPEED PLAY:

Run for at least 20 minutes (with hills, inclines, calisthenics, resistance, running in sand) every 4 to 5 minutes do alternating pushups and sit-ups totaling 80 each. Make sure you are hydrated (water) throughout the day, refrain from sodas, teas, powerades /Gatorades

Monday

Stretch/warmup

Run continuously for 20 minutes

Jump rope 10 sets of 25

Stretch/cool down

Tuesday

Stretch/warm-up

Run continuously for 20 minutes all uphill

Pushups & situps 6 sets 25 each totaling 150 pushups & 150 situps

Stretch/cool down

Wednesday

Stretch/warmup

Run continuously for 15 minutes flat no hills or inclines

Jump rope 10 sets of 25

Walk briskly for 20 minutes

Stretch/cool down

Thursday

Stretch /warmup

Swim laps for 15 minutes

Run in the pool for 10 minutes (width)

Stretch/ cool down

Friday

Breathing exercise

Stretch from head down to ankles (30minutes)

Pushups & situps 4 sets 25 each totaling 100 pushups & 100 pushups

Relax and enjoy

Saturday

Find a local road race 3k-5k just run for fun, no time limit, if not; run with a teammate for 35 minutes

Cool down, tell war stories

 

Sunday

Enjoy Jesus

 

See everyone at practice 16 October at 6pm

 

Have a great day full of blessings