Pre-Workout Activation

Workout - Pre-Workout Activation

• 10min @ 6'00''/km
• 20m @ 6'00''/km
• 20m @ 6'00''/km
• 5 lots of:
  • 25s @ 5'00''/km
  • 1min rest
• 5min @ 7'00''/km

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Intro: Here’s an overview of RUNNING DRILLS & STRIDES: HOW TO PREPARE FOR A WORKOUT OR RACE! from The Welsh Runner. This video serves up practical wisdom—we’ve pulled out the main steps so you can run this sequence in your next session. The full video is definitely worth watching for additional context and coaching cues.

Key Points:

• Switch from your cushioned warm-up shoes to your racing shoes just before the main effort—that transition signals your mind it’s go time.
• If caffeine works for you, it can reduce how hard your effort feels.
• Lean on simple mantras and chop long efforts into smaller sections to keep your focus sharp.
• Have your recovery supplies—food, water, compression gear—ready to grab when you cross the finish line.
• Start with an easy 10-minute jog to loosen up before moving into your drill routine.

Workout Example:

1. Warm-up – Run easy for 10 minutes at a conversational pace, letting your breathing settle.
2. Hip Opener/Closer – Perform 10 repetitions on each side, moving through your full hip range.
3. A-Walk & B-Walk – Execute an A-walk with sharp mechanics over 10 meters of grass, then another 10 meters with lifted leg drives.
4. Lateral Bounds – Bound side-to-side for 10 reps per direction to fire up your hips, glutes, and shoulders.
5. Leg Swings – Hold on to something sturdy and swing each leg 10 times forward and 10 times back.
6. Strides – Complete 4–6 repeats: build your speed steadily, hold a quick-but-relaxed pace for 20–30 seconds, then slow down to a stop. This is controlled quickness, not sprinting.

Closing Note: Run through this warm-up routine at your next session and watch how it clarifies your form and mental readiness. The Pacing app makes it simple to adjust paces, reps, and distances for your current training phase. Stay dedicated, enjoy the work, and trust your strides. 🚀

References

• RUNNING DRILLS & STRIDES: HOW TO PREPARE FOR A WORKOUT OR RACE! - YouTube (YouTube Video)