Distance runners Interval Session warm up

The interval session warm up begins with a steady run and then moves into some technique and muscle activation drills. These drills serve the purpose of further increasing muscle blood flow, as well as training movement patterns which are beneficial for improved running speed and power

Run 3-5 minutes stead pace

• 50 meter backwards run, 50 meter jog recovery
• 50 meter A skip, 50 meters jog recovery
• 50 meter heel flicks, jog 50 meter recovery
• Standing side leg raises - 15-25 each side
• Back lunge with knee drives - 10 each side (Advanced program only)

complete entire circuit twice before beginning interval session