Running: Interval Training #4

19 08 2011

Last night’s interval training was so fulfilling that it deserves a post here, despite the fact that it may be  dry reading for some readers!

Warm-up:

  • 1000m jog
  • stretch

Technique Work

  • A series of running drills on a stretch of flat ground around 60-70m long. Run out with technique, run back with normal strides but pay special emphasis on the particular technique. Drills include:
  • Back kicks/butt kicks
  • High knees
  • Kick outs
  • Single legged hops
  • Lunges
  • Low walking
  • …and the list goes on.

Main set:

  • 400m run with emphasis on the technique just practiced
  • 30 leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 5x400m with strong focus on the back kick. Each 400m is broken down into two sections. First, a 100m sprint, followed by a quick 20 second recovery. Second, a 300m run (not sprint, but still working hard), again with strong focus on back kick.
  • 30 leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 3x800m. Each 800 is broken down into two sections. First, a 300m sprint. Second, a 500m run (not sprint, but still working hard).
  • 30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 800m recovery jog
  • 2400m run. Smooth and relaxed back kicks and front kicks while still working very hard!

Cool down:

  • 400m walk, barefoot
  •  stretch
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