Drills & Skills
Warm Up (10 mins)
Over roughly 40m do the following repeats:
1) Arms circling fwd and bkd.-1st walking 2nd jogging https://www.youtube.com/watch?v=-umvB6q-tk0
2) Arms X front – clap behind.- 1st walking – 2nd jogging
3) Look behind – keep hips forward, rotate at the thoracic spine/shoulders- alternating left and right hand sides.- 1st walking – 2nd jogging
4) Carioca – sometimes called a Grapevine .Side on to direction and one foot ( rt ) crosses over in front of supporting leg,( lft ) then supports, next step by the (rt ) foot goes behind the left support leg. So its one in front – one behind. Change the leading side next repeat.
https://www.youtube.com/watch?v=xhGsLFBENYE
5) Running backwards.
6) Side stepping cross overs.- change sides when you want to / or repeat with other leg leading
https://www.youtube.com/watch?v=BdR45HFxUJE
All the recoveries are walking back the 40 metres to the start.
Main set
Skill Drills. Over 20 – 30 metres
Recoveries are walk backs
Medium high knees. https://www.youtube.com/watch?v=dhUwdZZ4VSQ
Single leg butt kicks ( heel kicks butt ) ie. Left leg only, then right leg only. Work on your co-ordination.
Double leg butt kicks ( heels kicks butt 2 x )
https://www.youtube.com/watch?v=8x0Cm3yK-hc
Single high knee into single butt kicks (same side )
Accelerators 3 X 60mtr. @ 50%- 60% - 70% speed.
Walking medium lunges.
https://www.youtube.com/watch?v=i7-Zfncd5yI
Fast feet. Cover around 10 metres only jog the rest of the way
Accelerators. 3 X 60mtr. @ 60% - 70% - 80%
Plyometrics. – 2 foot jumps 3x 30 on the spot (30sec rest) –relaxed at ankle, knees and hips, light on toes – fast reaction off the ground (imagine it’s v.v.v.hot)
3x 30 forward and back (over a line)
3x 30 side to side
Cool down – light stretching / walk.

Bunkie test – high level stability along fascia lines (see attached word document for pictures of each position)
The five testing positions are the posterior power line (figure1), the anterior power line (figure 2), the posterior stabilizing line (figure 3), the lateral stabilizing line (figure 4), and the medial stabilizing line (figure 5).
In each testing position, both feet are initially supported on the bench with the upper extremities (palms and forearms) supporting the upper body. Once positioned, the athlete will raise one leg/foot a few inches off of the table/ bench. It is suggested that athletes should be able to hold this position for 40 seconds.
Posterior Power line
Anterior stabilising line
Posterior stabilising line
Lateral stabilising line
Medial stabilising line

https://www.youtube.com/watch?v=eZ5uQPXyiB8

Record your times for each position (single leg)

include 3x 4min hard uphill, 3min easy in a 90min endurance run.

Mostly easy run but include 4x 3min hard uphill efforts, with at least 3min easy running rest interval in a 90min base endurance run.

Warm up 20min at 10beats below MAF
run 5miles at MAF set heart rate on the flat- recording times for each mile.
Then run easy (on feel) for the rest of the run.
note - you must stick to the prescribed heart rate target for the test.

This is to determine how fast you can go at your easiest effort, and will also guide you as to your pace for the easy zone 1-2 runs.