We have a page dedicated to running drill videos if you need a help understanding how to do these running drills properly so you get the full benefits. We have curated videos that are high quality and easy to follow instructions.

WARM UP

• 800 meter jog
• 100 meter back and forth dynamic job
• 2 x 30 meter back and forth side skips
• 2 x 30 meter carioca

MOBILITY

• Leg swings: 10 each, side to side and back and forth
• Hurdle work: 10 x each leg over a hurdle
• Hurdle work: 8 Fire hydrants each side
• Hurdle work: 8 circle hydrants each side
• Hurdle work: 10 Iron cross each side
• Hurdle work: 10 Scorpion each side

DRILLS

• 8 steps knee to chest. Jog/skip return x 2
• 8 steps quad stretch. Jog/skip return x 2
• 8 steps ankle pulp to hip. Jog/skip return x 2
• 20 meter high skip transition to run 20 meters x 2
• 20 meter A skips, run 20 meters x 2
• 20 meter pinocchio transition to 20 meter run x 2
• 20 meter high knees quick pace transition to run x 2
• 10 meter lunge to 10 meter jog it out

DYNAMIC STRETCHING

• Hamstrings stretch
• Lying figure 4 stretch
• Butterfly stretch
• Modified hurdler

30 METER DRILLS

• Right leg fast leg for 30 meters x 2
• Left leg fast leg for 30 meters x 2
• Double right leg fast leg for 30 meters x 2
• Double left leg fast leg for 30 meters x 2
• Falling start x 2
• 3-point start x 2

WORK OUT – SPRINTER

• 6 x 300m at 70% each one at same pace rest, 3 minutes at most
• 2 x 150m buildups

WORK OUT – DISTANCE

• 2 x 1200m slightly faster than 5k pace, rest 3 minutes
• 3 x 400m striders (maintenance portion of 1500m race pace)

STRENGTH

• 60-second full crunch
• 60-second bicycle crunch
• 60-second side plank each side
• 60-second full plank with alternate leg raise
• 60-second russian twists