As runners we tend to think that running is enough of a workout and we can forego the strength training. Unfortunately that isn't true. Strong legs and a strong core will not only help prevent injury, but it will also contribute to an increase in speed and endurance.
The primary focus is to build strength in your running muscles as well as your core. Since this isn't a typical fun run, this session has a schedule that begins promptly at 6:30pm.
Up until 6:30 Meet at Fleet Feet Sports, ready to work out!
6:30 - 6:35 Dynamic warm up movements
This segment of the workout is designed to loosen up your body to prevent injury.
6:35 - 6:40 Warm up Jog
We will start behind the store and cross to the south side of Linton to the west side of the intracoastal bridge in front of Another Broken Egg Cafe's parking lot.
6:40 - 7:10 Hill Repeats
We will usually do between 4-6 repeats depending on the day and time. One repeat is running from the west side of the bridge up to the top then turning around for a slow jog back down and finishing with a standing rest. They can take anywhere from 3-6 minutes. We will run these based on your own personal effort level, not pace or time. For example, you may be asked to run one at 70% effort. This will be a lot slower going uphill than you would on flat ground. That is OK.
7:10 - 7:15 Head back to store
From here we will cross Linton Blvd and head back to Fleet Feet for some finishing core work and a cool down.
7:15 - 7:30 Core Work
The last 15 minutes will be spend doing core strength exercises. I will try to change them up every week to keep things fresh and promote muscle confusion!
Note: If you are running behind that is OK! Feel free to meet us at any interval on the schedule.