One More

One More
Take it easy

1600 Mtr Running Practice

1600 Mtr Running Practice :-

                          



                               Day:1
                         (Sprint Day) 
1: Warm up.
2: Stretching,jumping,flexibility exercises.
3: 100*2 tyre sprint normal.
4: 100*2 tyre sprint fast with full speed.
5: 200*2 tyre sprint normal.
6: 200*2 tyre sprint fast with full speed.
7: 100*4 sprint fast.
8: Core strength exercise.
9: Cool down and relax.

                     

                                   Day:2
                         (Hill Training Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: Running 3-4 km with normal speed.
4: 10*(uphill/stairs) with high knee and full hands movement.
5: Breathing practice inhaling and exhaling.
6: Cool down and relax.

                                 

                                Day:3
                            (Drill Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: Running 2 km with average speed.
4: 100*4 sprint with top speed and correct hand movement.
5: Ladder exercise.
6: Cool down and relax.
   

                                  Day:4
                            (Tough Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: Running 8-10 kmwith better hand movement.
4: Core strength exercise.
5: Cool down and relax.


                               Day:5
                        (Normal Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: Running 3-4 km with normal and constant speed.
4: 100*4 sprint with correct start.
5: Core strengthening exercise.
6: Cool down and relax.


                                Day:6
                   (Drills and Techniques)
1: Warm up.
2: Stretching and flexibility exercise.
3: ABC drills.
4: Work on techniques and make plan for run.
5: Core area.
6: Stretching extensive(as much stretch you can stretch).
7: Cool down and relax.
             


                                    Day:7
                        (Rest/ Recovery Day) 
1: Take rest for recovery.
                                      



:- Take time in 15 days with full power. Record your time and next try to make a new time record.
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