Fleet Feet Trail Run Training workout: Following The Line of Trail

 Workout

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  • Dynamic warm up as a group – see below
    Introduction, Dynamic warm up,
    30 min run (timed out & back on the Pumpkin loop)20 min circuit exercise block based on the Balanced Movement Online weekly workout
    Workout for group – go through each exercise slowly, answer questions, provide cueing; then 2 circuits at 45 sec on, 15 rest; 30 sec circuit rest 18:15 total time

    Forward Bend Opposite Hand to Knee
    Plank with Hand Taps – feet wide
    Lateral Hops – Speed Skaters
    Double Squat to Single Leg Stand – Arms Overhead
    Partner Step Back Lunge to Single Arm Row
    Wave Arms While Holding Squat
    Lateral Walks in Squat – Pelvis Level
    V Sit c rotations and hand taps
    Plank to Star

    Cool down, Q & A


    Exercise Videos

    This workout is a no equipment, trailside friendly version of Balanced Movement Online’s Little River Trail Program: week 4; Following The Line of the Trail

    Exercise video content can be found here:
    https://vimeo.com/ondemand/trailprogram

    Adaptations for trailside were:
    Stork DB row => Lateral Hops
    Walking with Weight => Sas-squating (ask Coach’s Sam and Nora about the name)
    Pike => V sit

     

    Dynamic Warm up for running

    Dynamic Cool Down
    Workout done on 2017-12-13

    If you like this workout, give our online workout program and community for Endurance Sport a try.
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