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 distilled the key takeaways so you can start running through these drills immediately. The full video offers additional context and demonstrations worth watching.

Key Points

• Rather than emphasizing distance, the event hones in on mobility, form, and foot strength — giving runners the foundation to move cleaner and lower injury risk.
• The drills themselves include quad release, hurdle mobility, the “Wicked Throw” (an overstriding fix), and the “Wicked Stroll” (a form-building exercise).
• Practical guidance centers on three things: a soft forward tilt, core engagement, and foot conditioning (via jump rope and ankle work) to improve running economy.
• The day wraps with a 100‑meter relay — a competitive touch that sends everyone out with energy.

Workout Example

Field‑Day Circuit (2‑3 rounds depending on your conditioning)

1. Soft‑Tissue / Quad Release – 2 minutes of foam‑rolling through the quad and knee.
2. Hurdle Mobility – low hurdles at 80‑90% intensity, aiming for quick, springy steps (30‑45 seconds).
3. Running‑Mechanics Drill – the “Wicked Throw” addresses overstriding; sprint low through hurdles while maintaining a slight forward tilt.
4. Wicked Stroll – a short‑stride movement where each foot lands underneath you, core engaged, done in 30‑second blocks.
5. Jump Rope + Foot‑Strengthening – 50 double‑unders, then 10 seconds of ankle conditioning (toe raises, single‑leg hops, similar work).
6. Walking Gait – 30 seconds of relaxed walking with attention to posture and foot strike. Rest 30 seconds between stations. Scale the number of rounds based on your current capacity (the event’s “100% effort” principle applies here).

Closing Note

Give these drills a try, adjust your paces in the Pacer app to match your speed, and commit to the effort—100% together! 🎉

References

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