• Dynamic Run Warm-up "Head to Toe"

    Join Coach Maggie King for a Head to Toe Run Warm-up Cue Review
    Head - "Run Tall" - feel a string pulling you up from centre of head
    Shoulders - "stay low and loose"
    Arms/Hands - 'drive elbow back"
    10 back slaps 3 - arm circles (small to big) Torso - "(EM)brace the core' & "Tits before hips"
    Plank - Mountain Climber - 50 sec "Drive the Hip Back, Drive the Knee Forward"
    Backward Lunge - 10 per leg Side Shuffle & Touch - 50 sec Speed skater - 10 per leg "Run soft and quiet"
    "Land under your body"
    20 "scooters per foot" 20 ankle "push-ups" 5-10 baby burpees Run Workout (52 min)
    5 min Zone 1 5 min Zone 2 4 x (5min Zone 3/3 min Zone 1) 5 ....

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  • Dynamic Run Warm-up for Hill Workout

    Join Coach Maggie for a Dynamic Run Warm-up to get your ready to run some hills Run Workout 5 min Z1 5 min Z2 6 x (30 sec acceleration - not strides/30 sec easy) 2 x (90 sec uphill Z4/easy jog down and rest 15 sec) 6 x (30 sec uphill Z5/easy jog down and rest 15 sec) 5 min Z2/1 ....

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  • Run Warm- Up (Cadence Focus)

    Run Warm- Up (Cadence Focus)

    Join Coach Maggie King for a run warmup with the focus being on cadence. Cadence = faster feet
    Metro Man "spot running" 80-85-90-95 (15 sec each) High Knee Hug + Lunge - 10 per leg High Knees - 15 Fast Feet Running - 2x20m Side Stepping - 2 x 20m Pogo Jumps - 10 Double Leg Hop "toe offs" - 2 x 10 Straight Leg Run - 20 x 20m Straight Leg Bounds - 2 x 20 Run Workout
    5 min Z1 5 min Z2 - take 30ec during this run to count the number of times right foot strikes _ x 2 "your cadence" @Z2 pace 4 x acceleration (15 sec Z2/15 sec, Z3/15sec, Z4/15 sec Z1) 2 min easy jog 8-10 (20-sec strides (close to max effort)/60-90 sec easy jog/walk) 5 min Z2 5 min Z1 ....

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  • Run Warm Up for Fartlek "I Spy" Workout

    Run Warm Up for Fartlek "I Spy" Workout

    Join Coach Maggie King for a dynamic run warm-up followed by a Fartlek Run
    WARMUP

    Hips & Glutes Butterfly Stretch Frog Bridge "pump" Plank "jacks" Glute Rainbow Pigeon-Hip Extension Lateral Hurdles Toy Soldier Single-Leg Hurdles WORKOUT
    Warm-up 5 min Zone 1/ 5 min Zone 2/4 x (10 sec stride/50 sec easy job) MAIN SET
    Fartlek *I Spy* (7 min) Stay in Zone 5 until you spy 5 runners Stay in Zone 2 until you spy 2 dogs Stay in Zone 4 until you spy 4 women with brown hair Stay in Zone 1 until you spy 1 blue car in a laneway Stay in Zone 3 until you spy 3 bright red objects Stay in Zone 1 until you ....

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  • Run Warm-up with Upper Body Focus

    Run Warm-up with Upper Body Focus

    Join Coach Maggie as she takes you through a run warm up with a focus on the neglected upper body. Learn the best movements to focus with your arms for running WARM-UP Back Slappers x 20 Tik Tok Arms x 15 Welcome Circles x 10 Lat Counter Stretch V Sit Running Arms x 10 Front Lunge - Hands Up x 10 Happy Baby Squats x 10 Hand to Toe Hammie Stretch x 10 Hop Around Clock x 4 Elbow Plant x 90 sec (add high plank to low plank) BONUS WORKOUT 53-58min duration 5 minute Z1 5 minute Z2 6 x (20 sec acceleration/40 sec easy jog) HILL REPEATS 8 x (20 sec Z5 uphill/1 min jog easy) 8 x (40 sec Z5 uphill/2 min jog easy) 5 - 10 min Z1 ....

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  • ABC's of Running - Warm Up and Workout

    Join Coach Maggie as she takes you through running drills to get you warmed up and working on form Warm-up

    ABC's/Karaoke Side Lunge Pistol Run Running arms - arms triangle - do not cross the centre line of body Arm Warmup Leaning Sprints - Skip, Jog, Sprint Run Workout

    10 min Z1/Z2 5 x 10" stride/50" easy 6 - 8 reps of 1"Z5/2" easy 10 min Cooldown Z1/Z2 ....

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