Today we start our run training lead by Coach Gotch in Beanleaf Outlet lipa Batangas, Philippine.. with Lipa Triathlon Deo, Tin, Kevin, Seig, Jep and Andrew.
Program:
Warm up: 800m run easy
Mobility Exercise: -Plank 1mins -Side Plank right 1min -Side Plank Left 1min -brides 30 seconds -brides raise leg right 30 second -brides raise leg right 30 second -side plank raise leg right 30 or 20 second -side plank raise leg left – bird dog hand reach forward 30 or 20 seconds
Run Drills: 30 meters – Lunges – Skips A 4x – Skips B kick forward 4x – Kick Butt 4x – Hig Knee 4x – touch toe fast feet 4x – Side squats 4x – super man 4x – worm crawl – bear crawl – spider crawl Main Set: 5km or 10 km
Cool Down: 200m walk stretching 10 pose
We are inviting everyone every Thursday for a run session.