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Mechanics Run

Join Fleet Feet coach Ashley for a run focused on form and cadence. We’ll start with some warm up drills, and then move into a running warm up before the workout.

DYNAMIC WARM UP:

10 to 20 on each side of the following:

- High knees

- Butt Kicks

- Walking lunges with a twist

- Plank walkouts to roll ups

WORKOUT:

10 minutes of easy running, up to 2 miles. Then, move into the following:

6 x 20 seconds of good-form running.

Think about increasing your turnover cadence, driving your knees, landing under your body, high chest forward lean (20-sec stride, 40-sec jog)

3 minutes of easy running

6 x 30-sec hills.

Run at a hard effort, but focus more on form here. So you want a moderately steep hill. You don’t want a hill that is so steep your form declines. (30 sec up, easy jog down)

3 minutes of easy running.

6 x 20 seconds of good-form running.

Think about increasing your turnover cadence, driving your knees, landing under your body, high chest forward lean (20 seconds stride, 40 sec jog)

COOL DOWN: 10 minutes or up to 2 miles.

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