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Track Workout - 400s + Standard Drills

Objective: Mix standard drills with 400s.

Warm Up

Perform a standard warm-up.

Main Set

Perform each drill for about 4 minutes and then run 2 x 400 with the drill focus. The sample videos are done barefoot. Leave your shoes on.

DrillRun Focus

100-Up drill. See the NY Times Video by Chris McDougall or the 100 Up Video if you don't know this drill.

Feel as though you are lifting your leg straight up and dropping it.
Skip A - ankle lifts - about 2:10 into video:
Barefoot Running Style
(note - we are not running barefoot - these are just good clips of standard drills - with nice music)
Lift straight up (let drop happen)
Skip D - butt kicks - about 2:33 into video:
Barefoot Running Style
Lift straight up (let drop happen)

Cool Down15 minutes - walk or jog 400, stretch for remainder of 15 minutes

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