Zounds! Bounds! Ka-Pow!
Today we work on one of the key components of speed – increasing your stride length.
Part of stride length is flexibility, but just as important is being able to create a strong push-off with one leg while simultaneously driving strongly with your forward knee to catch some major air! Keep your arms and legs moving at the same speed, you’ll get the hang of it in no time at all. Once you get it, you’ll be flying!
Cowabunga, dude!
Beginner: 3-5 minutes
Intermediate: 5-7 minutes
Advanced: 7-10 minutes
Beginner: Alternate run 40 seconds, walk 20 seconds
Intermediate & Advanced: Run
All Levels: RPE 3 out of 10
10 Leg Swing Lunges, each side
10 Inch Worm Push Ups
2 sets of 5-10 Lunge and Jumps
Beginner: 25 minutes
Intermediate: 30 minutes
Advanced: 35 minutes
All Levels: Every 5 minutes, 20 bounding steps. When bounding, don’t focus on maintaining your previous cadence. Focus on a powerful yet exagerrated stride. A bound has an arc to it, so drive up as well as forward. Use your arms to help drive the stride!
All Levels: RPE 5 out of 10
Beginner: 2 – 5 minutes
Intermediate: 5 – 7 minutes
Advanced: 7-10 minutes
Beginners: Alternate Run 40 seconds / Walk 20 seconds
Intermediate & Advanced: Run
All Levels: RPE 3 out of 10
2 sets of 5-10 Lunge and Jumps
“My quads aren’t tight,” said No. Runner. Ever. Get to know all four of your quad muscles north-to-south and east-to-west