Distance
25 min run
Dynamics/drills
Stretch and ice
Sprinters/Throwers
Do two sets of dynamics
California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times.
ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times
Stretch and ice
If you are not competing tomorrow
Distance
40min run
Dynamics drills
California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times.
ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times
Sprinters/Throwers
20 min run
California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times.
ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times