c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills.b) 2x 3x 80m: relaxed striding focusing on sound technique, 70-75% effort.c) 6-8 relaxed strides on grass x 40-60m.b) circuit training: 3x 8: add high knee skip exercise.b) 2x 3x 70m: relaxed striding focusing on sound technique, 70-75% effort.b) circuit training: 3x 7 – add star jump exercise.b) 2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort.2x 250m, 150m: relaxed pace, focusing on sound technique, c 70% effort.2x 10 min of 400m track laps 100m each x stride, walk, stride, jog.b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort.2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog.b) 2x 2x 70m: relaxed striding, focusing on sound technique 70- 75% effort.a) Sprint drills: 3-4 x10-15m walking sprint, skip A, heel to bum, skip B, straight leg swings, fast high knees.b) circuit training: 3x 6 exercises x 30 seconds work/30 seconds rest: press-ups, sit-ups, lunges, step-ups, torso roller, skydiver,.Tuesday – 3x 6 min grass rectangle: 60m x 30m: stride, walk, stride, jog [3 min rest between sets To progress limb speed and coordination via sprint drills Repetition running to improve muscular endurance via circuit training Develop aerobic capacity via steady continuous runs and relaxed
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