Running Drill Progresssion’s

Here are some sequences for structured progression of running intensity….

Running drills

jogging on spot

high knee lifts

arms / legs

build speed

Steady state jogging (20 min)

50m. strides

walk back recovery

slow build

increased intensity mid phase

show deceleration

increase pace (arbitrary %) – use time to grade intensity

increase speed off start

vary start position

supine

- prone

- facing towards

- facing away

shuttle runs

- 20m

- blocks X 3

- 10 blocks

grid sprints

5

10

15

add exercise to challenge endurance.

Enjoy the clinical challenge

David

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