100 Ups Drill – Beginner explanation
This drill works the Pose and the Pull in Pose Running. Pull foot straight up directly under the hip using the hamstring while keeping the ankle and foot
Wall Drill with Lean explanation
This drill combines all three cues for Pose Running – the Pose, the Fall, and the Pull. Start in the two foot Pose position. Straight line from head
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Week of Monday, December 10, 2012 Single-Sport: Running Short Interval 8-12 x 30 seconds, recover 90 seconds Maintain distance across efforts Long Interval3-5 x 1200m, recover 3:00 (Track Night – bring
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Week of Monday, December 3, 2012 Single-Sport: Running Short Interval (Track Night) “Tabata” 8 x 20:10. 8 rounds of 20 seconds of work followed by 10 seconds of rest. All
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Week of Monday, November 26, 2012 Single-Sport: Running Short Interval 4-8 x 200m, 1:00 recovery (Track Night – bring stopwatch) Hold within 2-3 seconds Long Interval4-8 x 400m, recover 1:00 Hold
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Week of Monday, November 19, 2012 Thanksgiving week Endurance schedule:Monday: Track Night 6:30pmWednesday: Track Night 5:30pmThursday: No Swim Night for Thanksgiving Single-Sport: Running Short Interval (Track Night)3-7 x 400m, recover 1:00
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Week of Monday, November 11, 2012 Single-Sport: Running Short Interval 6-12 x 300m, recover 1:00 Hold within 2-3 seconds Long Interval (Track Night – bring stopwatch) 3-6 x 1200m, 2:00-3:00
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Week of Monday, November 5, 2012 Single-Sport: Running Short Interval (Track Night)4-8 x 400m TT, 3:00-4:00 recovery Do as many time trial efforts as desired or until splits fall off
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Week of Monday, October 29, 2012 Single-Sport: Running Short Interval 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds Long
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Week of Monday, October 22, 2012 Single-Sport: Running Short Interval (Track Night)6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of
