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
Pulled from The Running Channel’s How To Do Running Drills (And Run FASTER In Your Next Race), this breakdown gives you the essentials to run this session today. The full video is worth watching for complete instruction. Here’s what you need to know to get started.
Key Points
- Dynamic drills improve your warm-up: They activate the hamstrings, glutes, calves and core, sharpen your running form, and reduce injury risk.
- Select 2–3 drills targeting your specific needs: Doing fewer drills with flawless execution beats rushing through many—focus on technique over volume.
- Timing matters: Best before 5k/10k races or hard interval work; skip high-intensity drills if you’re about to attempt an all-out effort.
- Structure the progression: Easy jog → standard warm-up laps → drill set → main workout or race.
Workout Example
- Warm-up: 5–10 minutes at easy effort plus 2 relaxed track laps.
- Drill circuit (pick any 3 of the options below, each for 20 m, then walk back to start):
- A-Walk / A-Skip: Lift knees high, drive arms, maintain tall posture, strike on your forefoot.
- Heel/Bum Squeezes (butt kicks): Bring heel toward glutes, keep hips steady, emphasize hamstring engagement.
- Straight-Leg Calf Bounce: Legs extended, bound off the ball of your foot, maintain a bouncy rhythm.
- Straight-Leg Kick Outs: Drive leg straight ahead, use hamstrings and glutes to pull back, keep torso steady.
- Side-Walk: Step sideways with bent knees, hips aligned; loop a resistance band around your ankles for added feedback.
- Carioca: Move across with cross-steps, rotate your torso and arms to develop coordination.
- Repetitions: Run each selected drill 2–3 times (20 m forward, walk back, repeat).
- Strides (optional): Once drills finish, complete 2–3 strides covering roughly 80 m (or 15–20 seconds) that gradually build toward your target race speed.
- Move into your main work – tempo run, interval set, or race effort.
Closing Note
Test these drills at your next track session and notice the gains in stride quality and self-assurance. The Pacing app lets you customize distances and reps to match your own pace zones. Best of luck training, and we’ll see you crossing the finish line faster!