I have a half marathon this weekend in Sunriver, Oregon. I always look forward to traveling to this Central Oregon gem, though I was informed that it will be 100 degrees on race day, and the race starts at 8 am. Pre-race planning for these conditions have included diligence with hydration, lightening up the attire, and practicing running outside during warmer temperatures.
Today’s speed workout is best used as the last hard workout before a race. It offers a challenge in the legs, lungs, and brain, as speed work tends to do. Enjoy!
Do a dynamic warm-up:
-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)
-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)
-High skipping 20ft. (entire lower leg and abdominal warm up)
-Bottom kick jog
-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)
-Strides: run approximately 50 m building speed up gently from 0-70%
Run 1000m at 5k race pace
Recovery jog 200 m
Repeat 5 times.
Cool down recovery slow jog 400m.
Make your day great!