A dynamic stretch for the lower and upper back muscles
- Have runners begin jogging.
- Periodically call out a different pace and have runners adjust their speed accordingly.
- Include four or more paces. Use walk, jog, run, and sprint, or be more specific and have athletes run segments at their mile pace, 5K pace, and so on.
- Call each pace multiple times and vary the length of time you have runners maintain a given pace.
Be practical about how often you call each pace and how long you have each pace last. Here are suggested guidelines:
- Sprint segments: 10-30 seconds
- Running and jogging segments: 30 seconds-5 minutes
- Walking segments: 15-45 seconds
- Spend most of the time on jogging and running
- Space out the sprints to allow for sufficient recovery
- Instruct your runners to maintain each pace until you call out the next one.
- Don't let different paces, such as a jog and a full run, blur into the same speed.
- Don't expect the group to stay together. Some runners will end up covering more distance than others, which is fine.
- After the run, talk to your runners about how it felt to run the different paces and distances.
- As the main workout (30-45 minutes)
- Or as a complementary training activity (10-15 minutes)
You Need: A track or looped course where all runners are within earshot
- Helps runners learn how much energy they need to sustain difference paces
- Trains the body to control and respond to changes in speed
A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps
A pacing exercise that teaches runners how much energy they need to sustain different paces and trains the body to control and respond to changes in speed.
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