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

MOBILITY

  • Leg swings: 10 each, side to side and back and forth
  • Hurdle work: 8 Fire hydrants each side
  • Hurdle work: 10 floor bridge
  • Hurdle work: 10 single leg bridges each leg
  • Hurdle work: 10 Scorpion each side
  • Hurdle work: 10 iron cross each side

DYNAMIC STRETCHING

  • Quad stretch
  • Hamstring stretch
  • Calf stretch
  • Butterfly stretch
  • Arm stretches
  • 10 each knee to chest
  • 10 each ankle to hip
  • 10 front lunge 5 each side
  • 10 side lunge 5 each side
  • 20 prisoner squats
  • 10 pushups
  • 10 jump squats with a 3 second hold

20 METER DRILLS

  • Back and forth sideskips
  • Easy high knees
  • Butt kicks
  • Carioca
  • High skips
  • Fast high knees
  • Quick butt kicks
  • Quick snap over carioca
  • 2 by falling start
  • 2 by 3 point start 30 meters

HURDLES DRILLS

  • Single over right then left
  • Over under right then left
  • Giant over

WORK OUT – SPRINTER

  • Sprint 100, walk back 50, sprint 50, walk back 25
  • Repeat above circuit 4 more times (total of 5). Walk back to the start as rest between circuits.

WORK OUT – DISTANCE

  • 8 x 200m at 800m pace with 10-meter recovery in between

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