Weekend Workout - Friday, September 13

 This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 1.5 - 2 mile jog (nice & easy - try not to stop and walk)

4-6 fast 15 second strides 

~75% max speed - faster than a jog, slower than a sprint

 Walk back recovery - when you get back to your starting line, start your next stride

Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:

A-Skips
B-Skips

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's practice.

If you have athletic activities on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout - try to get at least one day of rest & recovery. 

Stay hydrated, get plenty of sleep, and I'll see you on Monday!