Complete 2 x 30 seconds, with 30 seconds rest of each drill.

KARAOKE (WARM UP DRILL)
Notes: This is a great drill to help focus on the center of the running movement and to warm up the body for the session.
How to: http://bobbymcgee.com/run-training-the-karaoke-running-drill/
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ANKLE SPRINGS
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles, working on quick propulsion from the midfoot/ball of your foot.
How to video: https://www.youtube.com/watch?v=d-98UOXF3lc
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G DRILL
Notes: Stand with one foot flat and the other leg bent at a 90-degree angle (hold your opposite arm bent to opposite bent leg).
As quickly as possible, hop to get into the same position on the other foot. As you learn to do the drill, focus on doing 10 consecutive, quick hops with the best balance possible. As you improve, work on seeing how many hops you can do with good balance within 15 seconds, then 30 seconds.
The option of this drill is to help you learn how to get off the ground quickly. As such it is good for runners with a low stride cadence, or who tend to splay their feet.
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LATERAL/CROSS JUMPS
Notes: How to video: http://www.youtube.com/watch?v=w_HKaTPD7ZE (starts at 2:07 into the video)
This drill helps with balance, strength and proprioception.
Make a cross in the ground, which will give you four quadrants. Starting in one of the quadrants jump in a clockwise circle from one quadrant to the next. Then, jump counterclockwise.
As you progress, you can move from hopping with both feet to one foot at a time. Make sure to go both directions with each foot when you go to single hops.

Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

WARM
10 minutes easy
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MAIN
5 x 30s left leg, 30s right leg
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5 minutes steady
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5 minutes toe touch drill.
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5 minutes steady
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5 minutes top side drill
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5 minutes steady
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5 minutes easy, cool down
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Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
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*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.
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ABDOMINAL TWIST
Notes: Beginner & Advanced level. Start with the beginner level to learn the movement. If you feel comfortable, you can move on to the advanced level.
How to video: http://www.youtube.com/watch?v=drvh39387LY&feature=related


SINGLE LEG DEADLIFT WITH ROTATION
Notes: Stand with your feet about shoulder width apart. Raise your left leg, while bending over to touch the ground with your right fingertips. Balance yourself on your right leg, while keeping your core engaged. Return to start position and repeat with the other side.


WATER BOTTLE LEG LIFTS
Notes: Lay flat on your back, with a water bottle at your feet. Raise your legs over the water bottle, and then touch them down on the left side of the water bottle. Raise them over the bottle, and touch them down on the right side. Repeat.


STRAIGHT LEG BRIDGE ON SWISS BALL
Notes: This is similar to doing a bridge on a swiss ball; however, you will keep your legs straight. Keep your core tight, and don't load the weight into your neck.


PLANK
How to video: http://www.youtube.com/watch?v=MvaL9EfAO4M


SINGLE LEG LUNGES
Notes: To complete this lunge you will place one foot on a chair, bench or swiss ball, while lunging with the opposite leg. Be sure to keep your lunging knee in line with your ankle. Do NOT let the knee go past the ankle.
Keep your core engage for balance.


STANDING PIKE CRUNCH
Notes: Standing pike crunches engage all of the ab muscles. Stand with your feet hip width apart, arms pointing straight above your head. Contract your core and simultaneously raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to flex with the lowering of your arms and keep your moving leg as straight as possible.
(From LiveStrong: http://www.livestrong.com/article/95556-standing-ab-exercises/#ixzz1sZxLG4j5)


SINGLE LEG SQUATS WITH CALF RAISE
Notes: You will do the same motions as with the single leg squat. However, as you are returning to the start position, you will do a calf raise before finishing the repetition. This is the next phase in challenging the balance and working on stabilizing muscles.


ALTERNATE SUPERMAN
Notes: How to video: http://www.youtube.com/watch?v=Gui5TqiKjZI

10 minutes easy warm up

17 minutes steady

8x
- 20 seconds stride
- 40 seconds easy

5 minutes cool down

WARM UP
100 free, 15 sec rest

MAIN
6x 50, alternate drill (choose from list below) and freestyle, steady effort, 15 sec rest

4 x 50 kickboard, 15 sec rest. Work on balance by holding the board out.

6x 50, alternate drill (choose from list below) and freestyle, steady effort, 15 sec rest

COOL DOWN
100 easy, free

DRILL DESCRIPTIONS-------->

FRONT BALANCE - ARMS FRONT
This video offers a view of how it's done, with some tips for bringing your head up to breathe: http://www.youtube.com/watch?v=U0aGmjHHosk

SIDE BALANCE DRILL
Video demonstrating the drill: http://www.youtube.com/watch?v=6vvBQ6pY4Gk
As you get better at this drill, you can do it with your face in the water. Like this: http://www.youtube.com/watch?v=417pD_jfmJw&feature=relmfu However, do not progress to this level until you feel comfortable with the face up version.


SIX BEAT SWITCH
https://www.youtube.com/watch?v=sqN3D7YCbZg&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=21


FIST DRILL
Video demonstration: http://www.youtube.com/watch?v=sSYE2GwRmc0

15 minutes easy warmup

45 minutes @ base steady effort - HR can be anywhere in the range below.

Easy to steady run as you feel, off the bike.
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Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

Easy ride focusing on turning & cornering.

Find a parking lot with no cars in it (or other larger area that doesn't have much traffic).You can also do this in a field - as long as it isn't too lumpy and the grass is mowed.

1. Slow Speed Turns
You are going to practice a series of slow speed u-turns - first going left, and then going right. You can use the lines in the parking lot as a gauge for identifying the apex of the turn you want to circle around.

After you make each slow speed turn, you can ride straight for a bit, and try to turn in the other direction. When I do these, I just ride up and down the white lines in the parking lot. The tighter the turn, the more challenging. So, you can start with wide u-turns, and then work on gradually making them tighter and tighter as you improve in technique.

As you practice these slow speed turns:
- Keep pedaling as you turn. You can apply the brakes lightly as you pedal to control the speed. But, if you pedal, you will have more control over the bike at slow speed (e.g., 4-5 mph)

- Weight the inside handlebar and lean the inside shoulder in

- Look where you want to go - so you should be looking through the turn, not down at your wheel

2. Cornering
Here, you practice turning at a typical ride speed using lean rather than handlebars. Tips for cornering: https://www.youtube.com/watch?v=t5j_t2Y2ZNg
Be mindful when cornering around a tight turn when you can't see what's coming! Only go at a speed you feel comfortable with and only practice when you are not going to be in the line of cars. If you don't have a safe option for this, skip it.

WARM
4 x 50 easy, 10s rest
2 x 25 kick, 5s rest
4 x 25 build to hard, 10s rest
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MAIN
4 x 25, 15s rest, done as: first one all out, next three easy
50 easy, 10s rest
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4 x 25, 15s rest, done as: first two all out, next two easy
50 easy, 10s rest
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4 x 25, 15s rest, done as: first three all out, last one easy
50 easy, 10s rest
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COOL
4 x 25 easy, 5s rest