You can run through the sequence 1 -3 times.

FLAT FOOT MARCHING - 20-24 steps forward
https://www.youtube.com/watch?v=lNC3xSHQz7M
*repeat this a 1 to 2 times to get blood flowing before moving on to next movements.


TOE SWIPES - 10-12 swipes/reps
https://www.youtube.com/watch?v=jG1DPrIsDn4


SKATER STEP DOWNS - 10-12 reps
https://www.youtube.com/watch?v=ytqdjCzqQ2A


ANKLE STABILITY BALANCE - 10-12 steps
https://www.youtube.com/watch?v=7jR68BupEto


WALKING LUNGES - 10-12 steps forward
https://www.youtube.com/watch?v=7mDWDlzFobQ&t=32s

10 minutes easy warm up

15 minutes steady

5x
- 20 seconds stride
- 40 seconds easy

5 minutes cool down

Your choice of cardio cross training. This session can be anywhere from 30-60 minutes.

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
---
KICKIN' PLANKS
Notes: Get into solid plank position, using straight arms. Make sure your body is straight, no sagging in the shoulders or mid-section.
Lift left leg up, return to two-leg plank.
Lift right leg up, return to two-leg plank.
Lift left leg out to the side. Return to plank.
Left right leg out to side. Return to plank.
Repeat these movements for 30-60 seconds.
Rest 30 seconds.
Repeat for 2-3 sets.
--
OBLIQUE CRUNCHES
Notes: How to video: Oblique abdominal exercises. How to video: http://www.youtube.com/watch?v=SKYCJJoQ6Qs&feature=fvst
Step 1 (Active): Notes Planned: How to video: Oblique abdominal exercises. How to video: http://www.youtube.com/watch?v=SKYCJJoQ6Qs&feature=fvst
---
PULSE UP
Notes: Lying on back, extend legs straight up with arms at sides. You will pulse up from your pelvis, lifting your hips slightly off the floor. When raising hips, imagine touching the ceiling with the balls of your feet. Be sure to lift the legs straight up at 90 degrees, and NOT at an angle toward your head. Focus maintaining straight legs. **Note: do not let your legs sway back and forth, focus on controlled pulses - which means you may not lift very far from the ground at all.
---
LEG RAISES
Notes: How to video: http://www.youtube.com/watch?v=JB2oyawG9KI&feature=endscreen&NR=1
---
SIDE KNEE CRUNCH
Notes: How to video: http://youtu.be/sKxjvluNYwg
Side knee crunches are another great exercise to target the obliques and help banish the love handles. Stand with feet hip width apart, with your weight balanced on the left leg. Place your left hand on your hips and your right arm straight up in the air. Your right foot should be pointing outward, and your leg should have a slight bend in it. Contract your core and slowly raise your right knee up the side of your body while at the same time bringing your right elbow downward so that they meet at waist level. Hold for a count of one; then slowly lower back down. Be sure not to push off the floor with your foot.

You will take 10-12 sets (or steps) of each exercise, and run through this 1-3 times.


1. Knee Pull Walk
https://www.youtube.com/watch?v=XKAl4cYPjCI

2. Glute Pull Walk
https://www.youtube.com/watch?v=KOaWixFpMp0

3. March & Reach
https://www.youtube.com/watch?v=m9Mb0FdK84g

4. Leg Swing
https://www.youtube.com/watch?v=QNEitGUHI4E

5. Skip
https://www.youtube.com/watch?v=aAC1MByfniw

Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)

SUPPORTED PAWING
2 x 10 reps of the pawing per leg. Use support at first.
Scroll down to #2 drill: https://www.humanvortextraining.com/balance-training-for-triathletes-and-cyclists/

A SKIP, 3 x 20 seconds
Notes: How to video: http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded
These next drills recruit the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
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ANKLE SPRINGS, 3 x 15 seconds
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles.
How to video: http://www.youtube.com/watch?v=5ZKA2-Sb0Tk (NOTE: Ankle spring demo starts at 1:41 into the video).
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ANKLING, 3 x 15 seconds
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
---
QUICK FOOT DRILLS, 2 x 30 seconds
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: https://www.youtube.com/watch?v=1I811L9B0C8&t=13s

*This may be done as a 5k race or on your own. You will likely find that doing it in a race situation makes it more enjoyable.
--
WARM
Dynamic stretches
Easy run 10 minutes
5 x 20 second strides, 40 second recoveries
2 minutes easy
---
MAIN
Run 20 minutes at the fastest sustainable effort you can maintain for the duration. Please be sure to wear your HR monitor.
---
COOL
easy walk & stretching - 10 minutes

We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).

Active recovery such as yoga, a light walk, etc. are encouraged.

WHAT IS ADAPTATION?
To learn more about adaptation, read this previous newsletter article:
https://docs.google.com/document/d/1-kdQK7EJXnyZD0RKxJzOIuiwREWpujM5YaF33LGXyfA/edit?usp=sharing

BEST PRACTICES TO PROMOTE RECOVERY:
To learn more about how you can enhance recover, see this previous newsletter article:
https://docs.google.com/document/d/1YrPdOUxoVmLBVkDvkuM4eqe8QN-atHU1zEd7pKOR25I/edit?usp=sharing

ART & SCIENCE OF RECOVERY:
https://docs.google.com/document/d/1QFHjM4hqb9sXhJ--8maqgdQSTZMgOYV-PkTOMNHbBxM/edit?usp=sharing

https://www.youtube.com/watch?v=d4ZJXhCmORA