Basis | Recovery Jogs | Long Runs | Easy Runs |
|||||
|---|---|---|---|---|---|---|---|---|
| Group | 2 Mile Time Trial | 5K Race | Upper | Lower | Upper | Lower | Upper | Lower |
| 0 | 08:15.7 | 0:13:30 | 0:06:22 | 0:07:04 | 0:05:32 | 0:06:36 | 0:05:28 | 0:06:16 |
| 1 | 09:10.8 | 0:15:00 | 0:06:51 | 0:07:36 | 0:06:01 | 0:07:06 | 0:05:56 | 0:06:47 |
| 2 | 10:05.9 | 0:16:30 | 0:07:24 | 0:08:07 | 0:06:28 | 0:07:36 | 0:06:25 | 0:07:18 |
| 3 | 0:11:01 | 0:18:00 | 0:07:55 | 0:08:38 | 0:06:57 | 0:08:07 | 0:06:51 | 0:07:51 |
| 4 | 11:56.1 | 0:19:30 | 0:08:26 | 0:09:08 | 0:07:24 | 0:08:40 | 0:07:21 | 0:08:20 |
| 5 | 12:51.2 | 0:21:00 | 0:08:56 | 0:09:38 | 0:07:54 | 0:09:11 | 0:07:51 | 0:08:51 |
| 6 | 13:46.2 | 0:22:30 | 0:09:27 | 0:10:09 | 0:08:25 | 0:09:41 | 0:08:19 | 0:09:20 |
| 7 | 14:41.3 | 0:24:00 | 0:09:57 | 0:10:42 | 0:08:52 | 0:10:11 | 0:08:51 | 0:09:50 |
| 8 | 15:36.4 | 0:25:30 | 0:10:25 | 0:11:13 | 0:09:24 | 0:10:42 | 0:09:22 | 0:10:19 |
| 9 | 16:31.5 | 0:27:00 | 0:10:56 | 0:11:44 | 0:09:55 | 0:11:09 | 0:09:53 | 0:10:47 |
| 10 | 17:26.6 | 0:28:30 | 0:11:23 | 0:12:13 | 0:10:26 | 0:11:41 | 0:10:24 | 0:11:14 |
| 11 | 18:21.7 | 0:30:00 | 0:11:53 | 0:12:44 | 0:10:58 | 0:12:09 | 0:10:54 | 0:11:43 |
Basis | Steady State | Tempo Run | Tempo Intervals | Cruise Interval - 1600M | Cruise Interval - 1200M | Cruise Interval - 1000M | Cruise Interval - 800M | Cruise Interval - 600M | Cruise Interval - 400M |
|||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Group | 2 Mile Time Trial | 5K Race | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower |
| 0 | 08:15.7 | 0:13:30 | 0:04:50 | 0:05:06 | 0:04:38 | 0:04:49 | 0:04:33 | 0:04:45 | 0:04:30 | 0:04:40 | 0:03:21 | 0:03:29 | 0:02:48 | 0:02:54 | 0:02:14 | 0:02:19 | 0:01:41 | 0:01:44 | 0:01:07 | 0:01:10 |
| 1 | 09:10.8 | 0:15:00 | 0:05:20 | 0:05:35 | 0:05:07 | 0:05:19 | 0:05:01 | 0:05:15 | 0:04:59 | 0:05:09 | 0:03:43 | 0:03:50 | 0:03:06 | 0:03:12 | 0:02:29 | 0:02:33 | 0:01:52 | 0:01:55 | 0:01:14 | 0:01:17 |
| 2 | 10:05.9 | 0:16:30 | 0:05:50 | 0:06:05 | 0:05:35 | 0:05:49 | 0:05:30 | 0:05:44 | 0:05:26 | 0:05:35 | 0:04:03 | 0:04:10 | 0:03:23 | 0:03:28 | 0:02:42 | 0:02:47 | 0:02:02 | 0:02:05 | 0:01:21 | 0:01:23 |
| 3 | 0:11:01 | 0:18:00 | 0:06:20 | 0:06:36 | 0:06:03 | 0:06:19 | 0:05:59 | 0:06:13 | 0:05:54 | 0:06:05 | 0:04:24 | 0:04:32 | 0:03:40 | 0:03:47 | 0:02:56 | 0:03:01 | 0:02:12 | 0:02:16 | 0:01:28 | 0:01:31 |
| 4 | 11:56.1 | 0:19:30 | 0:06:49 | 0:07:07 | 0:06:31 | 0:06:47 | 0:06:28 | 0:06:41 | 0:06:20 | 0:06:34 | 0:04:43 | 0:04:53 | 0:03:56 | 0:04:05 | 0:03:09 | 0:03:16 | 0:02:22 | 0:02:27 | 0:01:34 | 0:01:38 |
| 5 | 12:51.2 | 0:21:00 | 0:07:19 | 0:07:38 | 0:07:01 | 0:07:17 | 0:06:55 | 0:07:09 | 0:06:49 | 0:07:01 | 0:05:05 | 0:05:14 | 0:04:14 | 0:04:22 | 0:03:23 | 0:03:29 | 0:02:32 | 0:02:37 | 0:01:42 | 0:01:45 |
| 6 | 13:46.2 | 0:22:30 | 0:07:48 | 0:08:09 | 0:07:30 | 0:07:46 | 0:07:22 | 0:07:37 | 0:07:18 | 0:07:31 | 0:05:27 | 0:05:36 | 0:04:32 | 0:04:40 | 0:03:38 | 0:03:44 | 0:02:43 | 0:02:48 | 0:01:49 | 0:01:52 |
| 7 | 14:41.3 | 0:24:00 | 0:08:17 | 0:08:38 | 0:07:59 | 0:08:14 | 0:07:48 | 0:08:06 | 0:07:46 | 0:08:00 | 0:05:47 | 0:05:58 | 0:04:49 | 0:04:58 | 0:03:51 | 0:03:59 | 0:02:54 | 0:02:59 | 0:01:56 | 0:01:59 |
| 8 | 15:36.4 | 0:25:30 | 0:08:45 | 0:09:09 | 0:08:27 | 0:08:41 | 0:08:17 | 0:08:35 | 0:08:12 | 0:08:29 | 0:06:07 | 0:06:19 | 0:05:06 | 0:05:16 | 0:04:05 | 0:04:13 | 0:03:04 | 0:03:10 | 0:02:02 | 0:02:06 |
| 9 | 16:31.5 | 0:27:00 | 0:09:16 | 0:09:39 | 0:08:54 | 0:09:12 | 0:08:46 | 0:09:03 | 0:08:37 | 0:08:57 | 0:06:26 | 0:06:41 | 0:05:21 | 0:05:34 | 0:04:17 | 0:04:27 | 0:03:13 | 0:03:20 | 0:02:09 | 0:02:14 |
| 10 | 17:26.6 | 0:28:30 | 0:09:43 | 0:10:08 | 0:09:20 | 0:09:39 | 0:09:13 | 0:09:32 | 0:09:05 | 0:09:24 | 0:06:47 | 0:07:00 | 0:05:39 | 0:05:50 | 0:04:31 | 0:04:40 | 0:03:23 | 0:03:30 | 0:02:16 | 0:02:20 |
| 11 | 18:21.7 | 0:30:00 | 0:10:10 | 0:10:38 | 0:09:50 | 0:10:08 | 0:09:39 | 0:10:01 | 0:09:34 | 0:09:50 | 0:07:08 | 0:07:20 | 0:05:57 | 0:06:06 | 0:04:45 | 0:04:53 | 0:03:34 | 0:03:40 | 0:02:23 | 0:02:27 |
Basis | 100M | 200M | 300M | 400M | 600M |
|||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Group | 2 Mile Time Trial | 5K Race | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower |
| 0 | 08:15.7 | 0:13:30 | 00:12.4 | 00:13.9 | 00:25.5 | 00:28.3 | 00:38.2 | 00:44.4 | 00:53.2 | 0:01:00 | 0:01:23 | 0:01:30 |
| 1 | 09:10.8 | 0:15:00 | 00:13.6 | 00:15.1 | 0:00:28 | 00:31.1 | 0:00:42 | 00:48.9 | 00:57.9 | 0:01:06 | 0:01:31 | 0:01:39 |
| 2 | 10:05.9 | 0:16:30 | 00:14.6 | 00:16.5 | 00:30.4 | 00:33.9 | 00:45.6 | 00:53.3 | 01:03.0 | 0:01:12 | 0:01:40 | 0:01:48 |
| 3 | 0:11:01 | 0:18:00 | 00:15.8 | 00:17.5 | 00:33.2 | 00:36.3 | 00:49.8 | 00:57.8 | 0:01:08 | 0:01:18 | 0:01:46 | 0:01:58 |
| 4 | 11:56.1 | 0:19:30 | 00:17.1 | 00:18.8 | 00:35.3 | 00:38.9 | 00:52.9 | 01:01.0 | 01:13.0 | 0:01:24 | 0:01:53 | 0:02:06 |
| 5 | 12:51.2 | 0:21:00 | 00:18.4 | 00:20.1 | 0:00:38 | 00:41.4 | 0:00:57 | 0:01:06 | 0:01:18 | 0:01:29 | 0:02:01 | 0:02:15 |
| 6 | 13:46.2 | 0:22:30 | 00:19.6 | 00:21.4 | 00:39.8 | 00:43.6 | 00:59.6 | 01:10.0 | 01:24.0 | 0:01:35 | 0:02:09 | 0:02:24 |
| 7 | 14:41.3 | 0:24:00 | 00:20.9 | 00:22.8 | 00:42.4 | 00:46.3 | 0:01:03 | 0:01:14 | 0:01:28 | 0:01:41 | 0:02:18 | 0:02:33 |
| 8 | 15:36.4 | 0:25:30 | 00:22.2 | 00:24.1 | 00:44.8 | 00:48.9 | 01:07.0 | 01:19.0 | 01:34.0 | 0:01:47 | 0:02:25 | 0:02:41 |
| 9 | 16:31.5 | 0:27:00 | 00:23.2 | 00:25.2 | 00:47.4 | 00:51.4 | 0:01:11 | 0:01:23 | 0:01:37 | 0:01:53 | 0:02:32 | 0:02:50 |
| 10 | 17:26.6 | 0:28:30 | 00:24.5 | 00:26.6 | 00:50.0 | 00:54.2 | 01:15.0 | 01:27.0 | 01:43.0 | 0:01:58 | 0:02:41 | 0:02:59 |
| 11 | 18:21.7 | 0:30:00 | 00:25.8 | 00:27.7 | 00:52.2 | 00:56.6 | 0:01:18 | 0:01:30 | 0:01:46 | 0:02:04 | 0:02:48 | 0:03:06 |
Basis | 400M | 600M | 800M | 1000M | 1200M | 1600M |
||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Group | 2 Mile Time Trial | 5K Race | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower | Upper | Lower |
| 0 | 08:15.7 | 0:13:30 | 00:59.4 | 0:01:02 | 0:01:30 | 0:01:33 | 0:02:01 | 0:02:06 | 0:02:38 | 0:02:43 | 0:03:12 | 0:03:17 | 0:04:16 | 0:04:27 |
| 1 | 09:10.8 | 0:15:00 | 0:01:05 | 0:01:08 | 0:01:39 | 0:01:44 | 0:02:13 | 0:02:19 | 0:02:53 | 0:03:00 | 0:03:31 | 0:03:37 | 0:04:45 | 0:04:56 |
| 2 | 10:05.9 | 0:16:30 | 0:01:11 | 0:01:15 | 0:01:48 | 0:01:52 | 0:02:25 | 0:02:33 | 0:03:08 | 0:03:18 | 0:03:49 | 0:03:57 | 0:05:10 | 0:05:22 |
| 3 | 0:11:01 | 0:18:00 | 0:01:17 | 0:01:20 | 0:01:57 | 0:02:03 | 0:02:37 | 0:02:44 | 0:03:24 | 0:03:34 | 0:04:06 | 0:04:19 | 0:05:33 | 0:05:50 |
| 4 | 11:56.1 | 0:19:30 | 0:01:22 | 0:01:27 | 0:02:05 | 0:02:11 | 0:02:49 | 0:02:57 | 0:03:42 | 0:03:51 | 0:04:26 | 0:04:38 | 0:06:01 | 0:06:17 |
| 5 | 12:51.2 | 0:21:00 | 0:01:28 | 0:01:34 | 0:02:14 | 0:02:21 | 0:03:01 | 0:03:08 | 0:03:55 | 0:04:06 | 0:04:46 | 0:04:56 | 0:06:23 | 0:06:45 |
| 6 | 13:46.2 | 0:22:30 | 0:01:34 | 0:01:40 | 0:02:23 | 0:02:31 | 0:03:13 | 0:03:22 | 0:04:11 | 0:04:20 | 0:05:07 | 0:05:17 | 0:06:49 | 0:07:14 |
| 7 | 14:41.3 | 0:24:00 | 0:01:40 | 0:01:45 | 0:02:32 | 0:02:40 | 0:03:24 | 0:03:35 | 0:04:26 | 0:04:38 | 0:05:23 | 0:05:33 | 0:07:17 | 0:07:40 |
| 8 | 15:36.4 | 0:25:30 | 0:01:45 | 0:01:51 | 0:02:40 | 0:02:49 | 0:03:36 | 0:03:48 | 0:04:41 | 0:04:55 | 0:05:41 | 0:05:54 | 0:07:44 | 0:08:05 |
| 9 | 16:31.5 | 0:27:00 | 0:01:51 | 0:01:58 | 0:02:48 | 0:02:58 | 0:03:47 | 0:04:00 | 0:04:56 | 0:05:08 | 0:06:00 | 0:06:09 | 0:08:03 | 0:08:33 |
| 10 | 17:26.6 | 0:28:30 | 0:01:57 | 0:02:03 | 0:02:57 | 0:03:07 | 0:03:59 | 0:04:12 | 0:05:11 | 0:05:25 | 0:06:17 | 0:06:30 | 0:08:27 | 0:08:55 |
| 11 | 18:21.7 | 0:30:00 | 0:02:02 | 0:02:10 | 0:03:05 | 0:03:16 | 0:04:10 | 0:04:24 | 0:05:26 | 0:05:41 | 0:06:36 | 0:06:49 | 0:08:52 | 0:09:23 |
Warm-Up
- 100M Jog
- 50M High Knees
- 50M Butt Kicks
- 50M Huggers
- 25/25M Windmills Both directions
- 50M A-Skips
- 50M B-Skips
Drills
- Knee Hugs
- Double Hamstring
- Walking Side Lunge
- Walking Cross Over lunge
- World’s Greatest Stretch
- Vertical Leg Swings
- Lateral Leg Swings
Plyometics
- Bounding
- Carioca
- Skipping For Height
Strides
3-4 80M ~ 85%
walk back (20-30 sec)
100M Jog
Run at a comfortable, conversational pace for 100 meters. Focus on light, quick steps and keeping your upper body relaxed. This is just to raise your heart rate and get blood flowing to your muscles.
50M High Knees
Run forward while driving your knees up toward your chest with each step. Keep your torso tall, pump your arms in rhythm, and aim for quick, light ground contact. Move for 50 meters
50M Butt Kicks
Run forward while bringing your heels up toward your glutes with each stride. Keep knees pointing forward, stay tall, and make quick, snappy kicks behind you for 50 meters
50M Huggers
Jog forward while swinging your arms wide, then cross them in front of your chest like you’re hugging yourself. Alternate which arm is on top each time. Keep your shoulders loose and in rhythm for 50 meters
25/25M Windmills (Both Directions)
Skip forward and swing one arm in a large circular motion like a windmill in one direction while the other arm goes in the opposite direction. After 25 meters reverse the direction of both arms and continue for another 25 meters
50M A-Skips
Hop forward, driving one knee up to hip height while keeping your toe dorsiflexed (pulled up). Land lightly and switch legs with each hop. The rhythm should feel bouncy and springy. Go 50 meters
50M B-Skips
Start like an A-skip, but once your knee is up, extend the leg forward before snapping it back down under your hips. This works on hamstring mobility and turnover. Keep it rhythmic for 50 meters
Knee Hugs
While walking forward, lift one knee toward your chest and hug it in with both hands, pulling gently for a stretch. Hold for 1–2 seconds, then step forward and switch legs
Double Hamstring
While walking forward, plant one foot while kicking forward with the other foot. Keeping a controlled motion swing the leg backwards reaching towards your toes. Return to starting position and take a step to plant the opposite leg and repeat the motion. Continue for 10-12 reps
Walking Side Lunge
Step to the side into a deep lunge, keeping your trailing leg straight and your lead knee over your toes. Push off to the other side and repeat while moving forward.
Walking Cross Over Lunge
Step one leg across in front of the other into a diagonal lunge, keeping your chest tall. Push back to standing and alternate sides while moving forward
World’s Greatest Stretch
From a standing position, lunge forward and place both hands on the ground inside your front foot. Drop your hips slightly, twist your torso toward the front leg, and reach your arm toward the sky. Step forward and repeat on the other side.
Vertical Leg Swings
Hold onto a wall or partner for balance. Swing one leg forward and back in a controlled motion, gradually increasing range. Do 10–12 swings per leg
Lateral Leg Swings
Stand sideways to a wall or partner. Swing one leg across your body and out to the side in a controlled arc. Keep your torso upright. Do 10–12 swings per leg.
Bounding
Run forward with exaggerated, powerful strides, focusing on driving your knees high and covering more ground with each step. Stay springy and controlled.
Carioca
Move laterally by crossing your back leg in front of your lead leg, then your lead leg behind the trailing leg, alternating in a smooth rhythm. Rotate your hips with each step.
Skipping for Height
Skip forward explosively, pushing off the ground to get maximum upward lift with each step. Focus on vertical height rather than distance.
Strides
Run 80 meters building up to about 85% of your maximum speed. Should be fast but controlled. Stay relaxed, with smooth arm swings and strong, even strides. Hold max speed for ~20 meters before coasting to a stop. Walk back to recover between each stride.