Running Warm UP
Skip: Start by skipping for up to 50 meters, gradually increasing the height and range of each skip as you go.
Side Step/Shuffle: Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and gradually progress to a jog. As your muscles start to warm up, you can build the intensity so that you cover as much ground as possible with as few steps as possible.
Weave Step (Grapevine): Step your right foot to the right, then step your left food behind your right foot. Step right foot to the right again, but then step left foot in front of right foot. Keep repeating this for 10 to 20 meters to the right, then reverse the pattern to the left. Keep alternating between right and left. Like the Side Step/Shuffle, you can start by walking, then ramp up the intensity to a jog, trying to move as quickly as possible.
Backward Jog: Start with 50-meter segments, stay light on your toes and use your arms for momentum.
Butt Kick: While standing tall, walk forward as you draw heel to your glute. When this is easy, try it while jogging. Do 10 reps on each side. Too easy? Alternate butt kicks with high knees. Do five butt kicks, then do five high-knee steps. The butt kicks stretch the quads, and the “high knees” stretch the glutes.
Hacky Sack: Lift up your left leg, bending your knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side. This stimulates the balance you’re going to need when you start running.
Toy Soldier: Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.
Metcon (No Measure)
Run 2miles (3.2km)
Run 1 Mile (1.6km)
Record each run individually below.
3.2km Run (Time)
Max Effort 3.2km Run
1.6km Run (Time)
Max Effort 1.6km Run
– IT Band