• February 26th Tuneup! POSTED BY : craigmd11

    Run Warmup: 2 Rounds 15 Knee Drives To Target 10 Air Squats 8 Leg Swings Run Workout: Metronome Running Lesson In today's workout, I want you to use a metronome. My favorite metronome app for this is here (https://appsto.re/us/9RM0y.i). This...

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  • Week of August 8th POSTED BY : craigmd11

    Run Warmup: 2 Rounds • 0:30 two-foot jump rope (or two-foot hops) • 0:30 single leg (right) jump rope (or single leg hops) • 0:30 single leg (left) jump rope (or single leg hops) Run Drill: 4 Rounds • 0:30 Jump...

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  • Week of August 1st POSTED BY : craigmd11

    Run   Warmup: 0:30 Hip Flexion Holds per leg Run Drill: 30 min max distance run • Stop every 5 minutes and perform 10 air squats Mobility Exercise: 3:00 Couch Stretch Remember: Post your results, comments, and questions in our...

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  • Week of July 25th POSTED BY : craigmd11

    Run Warmup: • 3 x 0:30 standing arm swing "sprint" to get the arm swing going. Run Drill: 4 x 0:45 second uphill/downhill intervals. Rest 1:00 between rounds. • Run ~0:30 up and immediately turn around to run fast back...

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  • Week of July 18th POSTED BY : craigmd11

    Run Warmup: • 3 x 0:30 mountain climbers Run Drill: Cadence: • After 5 minutes, count your cadence. Then Every 5 minutes, run with a 5-10 step higher cadence. • Trick: try to run the same speed (so shorter steps)....

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  • Week of July 11th POSTED BY : craigmd11

    Run Warmup: • 10 Lateral Hops on each leg Run Drill: 4 x 0:30 Downhill Run. • Rest to full recovery between. • Choice of hill is up to you. If you are just beginning, make sure you choose a hill...

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  • Week Of July 4th POSTED BY : craigmd11

    Run Warmup: • 30 Walking Lunges (each leg). So that means 60 total steps!  Warm those glutes up! Run Drill: 4 x 0:30 Hill Run. • Rest to full recovery between • Choice of hill is up to you. If...

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  • Week of June 27th POSTED BY : craigmd11

    Run Warmup: • 30 Lateral Leg Swings • 30 Forward/Backward Swing • 30 Lunges Run Drill: Every 5 minutes: • 10 high knees • 10 butt kicks • 10 high pulls Mobility Exercise: • Hip Extension (Lunge) + Heel Pull...

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  • Week of June 20th POSTED BY : craigmd11

    Run Warmup: • 0:30 SL Balance each leg (look around). • 10 lateral & curtsy lunge. Run Drill: Every 5 minutes of your run: • 10 carioca each way • 10 lateral shuffle each way Mobility Exercise: 10 Scorpions spine/hip...

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  • Week Of June 13th POSTED BY : craigmd11

    Run Warmup: Lower Leg Routine: 20 walking steps on: • Toes • Heels • Everted • Inverted • Pigeon • Duck Run Drill: 20 min run • Carry metronome for first 10 minutes. Set the metronome to 90 bpm.  •...

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