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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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a.m. - form drills with Jonathan's meet up group (some demonstrated here: https://www.youtube.com/playlist?list=PLA284ED9C84EFC9C4)
- Heel walks- dorsi/pull toes to shins, walk with straight legs on heels(forward and backward)
- Toe walks- Tip toe forward and back keeping heels off ground, strong on first 3 toes
- Extensor loop walks- swing leg forward, landing on heel and roll through foot, engage the foot/use for work, roll heel to toe and extend the leg behind on toe-off
- Extensor loop skips- same but bouncy and at speed, use the arms alternatiing
- A walk-Drive hip and knee tall from back leg pushing behind, upper body forward, dorsiflex ankle
- A skip- same but @ speed, slight skipping bounce to it
- B walk
- B skip
- Lateral walk (side ways, push and pull)
- Lateral skip- same, but @ speed
- Backwards walk- heel to butt then push back straight behind w hip
- Butt kicks
- High knees- drive knees up, push back leg down into ground, dorsi ankle
- Dribble ankle walking- step up and over opposite ankle bone, small circular motion with feet, small steps, head tall, roll through feet, knees bend some
- Dribble ankle- same as above but @ speed
p.m. - upper body/core/stetch/yoga
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