Pre-Workout Activation Drills

Workout - Pre-Workout Activation Drills

• 10min @ 6'30''/km
• 3 lots of:
  • 20m @ 5'00''/km
  • 30s rest
  • 20m @ 5'00''/km
  • 30s rest
  • 20m @ 5'00''/km
  • 30s rest
• 3 lots of:
  • 80m @ 5'00''/km
  • 1min rest
• 2min rest
• 5min @ 7'30''/km

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Intro

From The Running Channel’s How To Do Running Drills (And Run FASTER In Your Next Race). Below are the essentials so you can run this session today. Watch the full video for the complete instruction.

Key points

• Dynamic drills improve your warm-up. They activate hamstrings, glutes, calves, and core, clean up form, and reduce injury risk.
• Pick 2–3 drills that target your needs. A few drills done well beats rushing through many.
• Timing: best before 5k/10k races or hard intervals. Skip high-intensity drills if you’re about to go all-out.
• Structure: easy jog, warm-up laps, drill set, main workout or race.

Workout example

1. Warm-up: 5–10 min easy plus 2 relaxed track laps.
2. Drill circuit (pick any 3 below, each for 20 m, then walk back):
   • A-Walk / A-Skip: high knees, drive arms, tall posture, forefoot strike.
   • Butt kicks: heel toward glutes, hips steady, focus on hamstring engagement.
   • Straight-leg calf bounce: legs extended, bound off the ball of the foot, bouncy rhythm.
   • Straight-leg kick outs: drive leg straight ahead, pull back with hamstrings and glutes, steady torso.
   • Side-walk: step sideways with bent knees, hips aligned. A resistance band around the ankles adds feedback.
   • Carioca: cross-step across, rotate torso and arms for coordination.
3. Reps: each drill 2–3 times (20 m forward, walk back).
4. Strides (optional): 2–3 strides of around 80 m (15–20 seconds) building toward race speed.
5. Move into your main work, tempo, intervals, or race effort.

Closing note

Try these drills at your next track session. The Pacing app lets you set distances and reps to your own pace zones.

References

• How To Do Running Drills (And Run FASTER In Your Next Race) - YouTube (YouTube Video)