IN SEASON WORKOUTS & STRETCHES:

Fit these in around Coach Fresella’s running assignments on the days when you’re not training with us.

Long Run Day: (Stretches)

C&S

-Clams: 8 reps

-Rev Clams: 8 reps

-Lower leg raises (same movement as clams but lower leg moves up and down as one unit) 8 reps

-Windshield Wipers (alternating heel and toe) 8 reps

Stretches

Hamstring:

Hip Adductor:

Calf/lower leg/foot:

Quadricep:

Easy Day: (C&S, Stretches)

(Don’t worry, I know it looks like a lot, but it’s not.)

C&S

Single-legged bridge:

• Clinch and tuck

• Hips level with each other

• Hold each side for 30 sec

• Switch

• Repeat for 2 cycles

• -Resisted Hip Flexion:

• Do each side individually

• Do for a 5 count, 5 reps

• Switch feet

• 2 cycles

-Dorsiflex toe raises

• 15 reps, 2 cycles

-Knees over toes calf raises

• 15 reps, 2 cycles

Stretches

• Hip Flexor

• IT Band

• Hip Rotators

Saturday - on race days:

Easy/Pre-Race Day

Saturday - on weekends leading into meets:

Do on Saturdays until races begin, then STOP.