One of the most influential pieces of training info I've seen or read in the past year was from John O'Malley of Sandburg High in Illinois. He says of his teams "every day our feet are moving fast". Sandburg high has had over 30 different teams run under 8:00 for the 4x800 relay (yes, that's 4 guys all running sub 2:00!)
Does this mean that we have to sprint all out every day....NO! That would produce injury. What it means is that every day, we should be doing something that reminds us that we are athletes and athletes can MOVE QUICKLY and RUN FAST.
Right now, We'll take care of our "athlete stuff" through our warm up drills and easy, relaxed striders at the end of runs. As we begin to get in better shape we'll throw in some more actual sprinting.
Here's our series of warm up drills that we will follow for the first 3 weeks of practice. Right now, there is only 1 day of actual FAST running, and that is just a build up to 90% of top speed. Later, we will have days with MAX sprinting, but for now, we will ease into it.
Don't worry about doing a bunch of drills and stuff OYO....just do strides after your easy runs.
Happy Running Everyone!
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