Advanced Practice:

Look for Mary Ann wearing neon yellow!   Regardless of the weather we will meet, but sometimes we are out of town and cancel practice so please RSVP to 8012312000 or check the "Practice Calendar" to see dates we will not meet.

Warm Months (April 16-October 15): (these months have the most light in the mornings making it safer to run)

6:30 am: Meet at Kiwanis Park, bike to Paul Ream Wilderness Park, 6:45 am: pre-warmup joint mobility, jog warm up 0.5 miles, drills & dynamic stretches, strides, 7:00 am: run on grass along river trail (start with 1.5 miles @ 20:00/mile, work up to 4 miles @ 7:00/mile, then start speed workouts & tempos focusing on 800m), 7:30 am bike to Kiwanis Park, 7:45-8:00 am stretch

12 pm: meet at rec center, eliptical, 12:15 pm physical therapy & strength training, 12:45-1:00 pm stretch

Cool Months (October 16-April 15): 

6:30 am:  Meet at Provo Rec Center, (sun doesn't rise until 7:40 am Oct 15), eliptical, 6:45 am bike, 7:00 physical therapy & strength training, 7:30-7:45 am stretch

12:00 pm meet at Paul Ream Wilderness Park, pre-warmup joint mobility, jog warm up 0.5 miles, drills & dynamic stretches, strides, 12:15 pm put warm up clothes in car, run on grass along river trail heading uphill first ending down hill (start with 1.5 miles @ 20:00/mile, work up to 4 miles @ 7:00/mile, then start speed workouts & tempos focusing on 800m), 12:45-1 pm drive to Provo Rec Center to & stretch in front lobby

Workout Schedule: 

Pre-warm up joint mobility: https://youtube.com/shorts/AdxFpVZcZjQ?feature=share

Jog 0.5 miles (Coach Mary Ann will lead a conservative pace of 14:00/mile)

Dynamic Stretches & Drills:

1. Hamstring Scoops

2. Quad stretches with high arm & knee hugs: https://youtube.com/shorts/z42tQF4YRdI?feature=share

3. Side Lunges https://youtu.be/YpJ83c_8yHw

4. Hurdle marching: https://youtu.be/eTT9d2W52_k

5. Hopping: https://youtube.com/shorts/5YG42GLkFS0?feature=share

6. High knees: https://youtu.be/rwA7Kh3G6XY

7. Fast Circle knees: https://youtu.be/Pb7_9m2kfww

8. Bum kicks: https://youtube.com/shorts/ggkopXNjX2E?feature=share

9. 4 step slow bicycle: https://youtube.com/shorts/RfltsiI3NB4?feature=share

10. 4-step fast bicycle: https://youtu.be/HyF37CmXm_k

11. Karyoke https://youtu.be/l8I-yKZzYeU

12. Leg Swing Touches https://youtu.be/UXgn6RRas0Q

13. Lunge with twist & arm lift https://youtu.be/qH9c27weJV4

14. Side skips & arm swings https://youtu.be/Mf9zhVEN6zo

15. Single leg deadlift & high knee https://youtu.be/HRwbsqdljss

16. Straight leg jog https://youtube.com/shorts/Jqwh0ltHZM4?feature=share

Post-run exercises:

Band Walks: Side Steps, Monster Walk, Plank Walk https://youtube.com/shorts/RH_v9W8YK24

Hip Hikes https://youtube.com/shorts/ZPqywxGzpW4?feature=share

Fire Hydrants with band https://www.youtube.com/shorts/MKCYzhlWW-w

Mobility (Mo) Board https://youtu.be/P9DCcG7gA8Y

Core: Inch Worms, Right, Left, Both, Flutter Kicks https://youtu.be/WzEnAtQaK58

Knee Exercises:

Single Leg Lunge with Foot on Bench, 10 lbs in hand on side with leg going back

Squat on Decline Board, 10 lbs carried in both hands

Kettlebell Deadlift, 20 lbs (repetitive if doing Romanian Dead Lifts?)

Single-Leg Romanian Dead Lifts with 15 lbs

Supine Hamstring Curl on Swiss Ball (better to use carpet gliders)