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| Running 101/201 Terms
(used in our class workouts) |
Running 101
1. Pickups- just as it sounds, pick up the pace a little for the ratio described on the
schedule.
2. Drills- include lunges, grapevines, high skips, low skips, happy feet, high knees, butt
kicks, and backwards running
3. Indian Drill- Put runners in a straight line. The runner from the back runs up to the
front and keeps the pace for a few minutes. When you blow the whistle (good to have by the
way), the last runner runs up to the front and keeps the pace for a while. Repeat until
all runners have run to the front or until time runs out.
4. Relay- on the track or in a circle route. Set up a relay where each runner runs hard to
the next runner and passes off a baton (stick, whatever you want).
Running 201
1. Hills- find a hill that takes 1-2 minutes to run up. Runners should go up at a
moderately hard pace and come down easy.
2. Drills- include lunges, grapevines, high skips, low skips, happy feet, high knees, butt
kicks, and backwards running.
3. Ladder- 200, 400, 800,400,200. Done on the track with 200 meters easy between intervals
(about 2 minutes). If done on the street, do time, 1 min, 2 min, 4 min and back down with
2 minutes easy between intervals.
4. Tempo Run- done at 80-85 % effort |
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