Running Warm Up

Body weight squats
Leg swings
Lateral Lunge (alternate sides)
High Knees
Butt kicks
Side Twist
Hop on one foot (alternate sides)


Running Economy

Weighted Step Ups

Explosive Lunges

Explosive Jump Squat

 

Plyometrics

Box Jumps

Split Squat Jump

 

Band Work

Lateral Band Walk
Monster Walk (forward & back)
In & Out Hop
Static Hold Squat

 

Core for Running

Russian Twists
Windshield Wipers
Plank Variations

 

VO2 Max Training

 

Lactate Threshold