Getting Started Running | Ages 12+ (DAY THIRTEEN OF FORTY!)
Welcome to Day 13! Today, I'm going to encourage you to become a student of the sport. Learn about running. There's more to it than you think. Study videos, go on youtube, look for films of famous races/runners. You'll learn a lot! It's fun to know! Talk to people you know who run about what works or doesn't work for them. As you learn more about the sport, it will make you a more informed, and smarter runner.
Today's strength and flexibility exercises are certainly geared towards strength. You're going to do both squat jumps and sagittal jumps. So, for squat jumps, raise your hands, get into a good squat (no lower than 90 degrees), and explode up as high as you can jump. Do 10 of these, resetting each time.
Add to this 10 sagittal jumps. Again, have your hands raised, and both start and jump from a split squat position. One foot in front of the other. When you jump, switch which foot is in front and which is behind.
Today's workout is going to be a little bit of a recovery. It will also be familiar. It's what you did for the first ten days. We call these "B" runs. (An "A" run is a high quality and intensity run that you'll have to recover from, a "C" run is an actual recovery run, and a "B" run is in-between). So, today will be another 17-22 minute steady rate run. Enjoy it!
See you on Day 14!