-Lou Holtz
I. Dynamic Warm-up: see attached video links if necessary with High Knees, "Booty" Kicks, and Toy Soldier/Frankenstein
- High Knees-15-20 meters/4 times; (Focus on high knee drive and arm pump)
- "Booty" Kicks- 15-20 meters/4 times (As you move forward, the heel of your foot makes contact with your...booty. Focus on arm pump.)
- Exaggerated Skips-15-20 meters/4 times (Really try to get yourself off the ground for these. Focus on exaggerated high knee drive and exaggerated use of arms.)
- Toy Soldier/Frankenstein 15-20 meters/4 times (Without bending your knee, step with your right leg out to about waste level; at the same time, reach with your left hand and try to touch your right toe; alternate each step.)
- Tiptoe Walk- 15-20 meters/4 times (Walk high on your tippy toes and focus on your natural arm movement.)
- Heel Walk-15-20 meters/4 times (Walk on the heels of your feet and focus on your natural arm movement.)
- Light Stretching of your choice -5 minutes (Don't forget about your arms and upper body.)
II. Workout:
Today's workout is a fun one for a middle schooler to say: "fartlek." This is simply a unique name for a type of training that involves variety in your running pace.
The way that I would like you to incorporate it into today's workout is by just going out for a comfortable run. Start with a pace that you could keep continuously for 20-30 minutes. However, the catch is that about every 2 minutes, I would like you to increase this pace to about 80% of your maximum sprint pace for 10 seconds.
So the workout is 2 minutes of running, followed by 10 seconds of sprinting. Keep this pattern for 20 minutes.
Some people like to use landmarks instead of time. For example, instead of needing to constantly look at your watch, you may instead use utility poles. So you'd run for 10 poles, then sprint to the next one, and this pattern would capture the same idea of "fartlek" training.
III. Cool Down:
Get something cold to drink (preferably water)
Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.
Option B: Repeat Dynamic Warm-up (don't forget the stretching)
Today's workout is a fun one for a middle schooler to say: "fartlek." This is simply a unique name for a type of training that involves variety in your running pace.
The way that I would like you to incorporate it into today's workout is by just going out for a comfortable run. Start with a pace that you could keep continuously for 20-30 minutes. However, the catch is that about every 2 minutes, I would like you to increase this pace to about 80% of your maximum sprint pace for 10 seconds.
So the workout is 2 minutes of running, followed by 10 seconds of sprinting. Keep this pattern for 20 minutes.
Some people like to use landmarks instead of time. For example, instead of needing to constantly look at your watch, you may instead use utility poles. So you'd run for 10 poles, then sprint to the next one, and this pattern would capture the same idea of "fartlek" training.
III. Cool Down:
Get something cold to drink (preferably water)
Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.
Option B: Repeat Dynamic Warm-up (don't forget the stretching)
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