On an undulating Cross Country course or where you have hills.Warm up - jog and dynamic stretches, drills then. 1)Long hills, jog back down (350 metres) 2)Circuit (approx 4x600m) with exercises between each lap (no rest) - I used squats, squat jumps and split-squat jumps, but you can use push-ups, burpees or other exercises. So, choose 2 exercises to do x 8 each after each 600m loop. 3) Short hills, jog back down (100m) 4)Short sprints approx 50m x 8 with 8 seconds between each from when last person finishes* no of reps can vary according to length of hill/circuit and ability but I recommend minimum of 2. 8 hills and 6 circuits! Warm down - jog and static stretching
Track sessionWarm up - jog and dynamic stretches, drills. Main session: 800m x 2; 600m x 2 (both 5km pace approx); 400m x 2; 200m x 2 (both max effort). 200m jog between everything.Longer session: add 1000m to start. Shorter session 1: drop 1 x 800m and 1 x 600m.Shorter sesison 2: drop 1 of everythingWarm down - jog and static stretching
HillsWarm up - jog and dynamic stretches, drills . Long hills (400m)Medium hills (200m)Short hills (80m)Main session: 1,3,5Hard session: 2,4,6Lighter session: 1,2,3All working hard up, easy jog back downWarm down - jog and static stretching
209 Events Portugal Camp: Drills
Key points to remember - running and warm up drills
Foot drills and lower limb conditioning
Tip toes walk forwards
Tip toes walk backwards
Heel walking
Walk onOutsides of feet
Walk onInsides of feet
Sideways walking, rolling feet side to side, both directions Lunge walk: down into squat, then walk
Rolling heel to toe walk
Forefoot slaps walking up on toes A walk
Toe yoga
Foot taps firm and slow
Foot taps light and fast
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