Matthew Choi's Fundamentals Field Day

Workout - Matthew Choi's Fundamentals Field Day

• 10min @ 7'30''/km
• 3 lots of:
  • 2min @ 8'00''/km
  • 45s @ 5'15''/km
  • 30s rest
  • 30s @ 4'30''/km
  • 30s rest
  • 30s @ 7'40''/km
  • 30s rest
  • 1min @ 7'50''/km
  • 30s rest
  • 30s @ 8'00''/km
  • 2min rest
• 5min @ 7'30''/km

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Intro

Matthew Choi’s Running Fundamentals Field Day | Austin, TX is packed with actionable content. We’ve pulled the key takeaways so you can run these drills right away. The full video has more demonstrations worth watching.

Key points

• Instead of emphasizing distance, the event focuses on mobility, form, and foot strength, the basics that let you move cleaner and reduce injury risk.
• Drills include quad release, hurdle mobility, the “Wicked Throw” (an overstriding fix), and the “Wicked Stroll” (a form-building drill).
• The practical guidance centers on a soft forward tilt, core engagement, and foot conditioning (jump rope and ankle work) to improve running economy.
• The day wraps with a 100-meter relay, a competitive touch that sends everyone out on a high.

Workout example

Field-day circuit (2-3 rounds, depending on conditioning):

1. Soft-tissue / quad release: 2 minutes foam-rolling the quad and knee.
2. Hurdle mobility: low hurdles at 80-90%, quick springy steps (30-45 seconds).
3. Running mechanics drill: the “Wicked Throw” for overstriding. Sprint low through hurdles with a slight forward tilt.
4. Wicked stroll: short-stride movement where each foot lands underneath you, core engaged, in 30-second blocks.
5. Jump rope + foot strengthening: 50 double-unders, then 10 seconds of ankle work (toe raises, single-leg hops, etc.).
6. Walking gait: 30 seconds of relaxed walking, paying attention to posture and foot strike.

Rest 30 seconds between stations. Scale rounds based on your current capacity (the event’s “100% effort” idea applies).

Closing note

Try these drills, adjust your paces in the Pacer app to match your speed, and put in the effort.

References

• Running Fundamentals Field Day | Austin, TX - YouTube (YouTube Video)