2-mile warm-up
Dynamic Stretching, strides
10 x 100m on fake grass with 100m walk backs at goal 400 pace
2 sets of: Plank drills etc as follows:
Prone 20 sec
Laterals 20 sec (right and left side) - 2nd set we did lateral leg lifts 10x
Supine 20 sec
10 x Eight count body builders
Flutter kicks and leg raises
2nd set we finished with leg swings on fence
2 mile cool down.
If you watch the video below on youtube be sure to increase the resolution before watching full screen.
It was shot at 720 resolution.
There are also a couple of Cross Country runners in the pole vault group that was practicing at the same time.
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