DATE

2022/08/03 MITTWOCH Lessonplan

Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

Target time | Sub 4:30 for the 800-m run, sub 2:30 for the 400-m run.

DYNAMIC WARM-UP | 8:00
1 set:
50-ft shuttle run
50-ft high knees
50-ft butt kicks
50-ft broad jump
50-ft walking lunge
50-ft spiderman stretch
50-ft bear crawl
50-ft high knees
50-ft crab walk

EARN IT RUN | 7:00
Scale down the run for athletes who can’t finish the 200-m in under 1:15.
1 set:
200-m run

COOLDOWN STRETCH | 5:00
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch