These are drills I do to increase my strength and speed.  Depending on the day, and how I feel, I freely mix up the order and quantity of the drills. I also feel the need to say that I don’t time anything; it is just too much work! I use the telephone poles on my road to measure my distance. They are roughly 75 yards apart, and take 35ish seconds to run at a normal pace. From that I base my time and distance for these drills.
I have definitely noticed a difference in my running since starting these drills. I have also learned it is good to do a long run the day before doing drills, and the day after I generally take off or do yoga. Then I cycle through again: long run, drill, yoga.  I also cycle my weeks. Some weeks I do all long runs, and the next week I will do the cycle of run, drill, yoga; then back to a week of long runs (right now, a long run is anything over 3.5 miles, although I would rather it be over 5).
I do all this by feel. I am very flexible with my routines, which can help my burnout and injury levels. If I really don’t want to do something, I replace it with something else. I am out here to have fun (mostly).
If you decide to try these drills, please make sure you do them at a level your body can accommodate. Don’t go out and work so hard you can’t do anything for the rest of the week. Listen to your body and don’t injure yourself. Nothing worse than a 30 second overdo that prevents you from doing for 30 days!

Treadmill Drill #1:

from carrotsncake.com

This is the drill that gave me the idea for my 10 minute burst drill–
 Treadmill Drill #2:
10 minutes on the treadmill, pick an appropriate speed
5 (for me) Burpees with weights (5 lbs for me)–
squat into plank, push-up, back row, squat into overhead press
10 minutes on treadmill, at a slightly faster speed
5 Burpees with weights
10  minutes on treadmill, at a slightly faster speed
5 Burpees with weights
10 minutes on treadmill, at a slightly faster speed
Keep in mind that this could be done walking instead of running, with no or 1lb weights. Flexibility is key, make these drills your own.

Hill Repeat Drill:
needed–a hill with a gradual grade that can take 30 to 100 seconds to run up.
Warm-Up: slow jog on the flat for 5 minutes
Dynamic stretches:(done on the flat) 30 seconds each of skips, high knees, butt kicks and cariocas (basically a grapevine)
Hill Circuits: begin at bottom of hill at easy pace and increase to moderately fast pace–5k pace if known
at top of hill, do 10 to 15  push-ups or hold a plank for 30 seconds. Jog to bottom of hill, do 7 to 11 circuits.
Cool-Down: slow jog on the flat for 5 minutes*

I do this drill two different ways: as written; doing circuits of the stetches and hill run together, or doing the warm-up with the stretches, then doing sprints up the hill at full speed, but no more stretches in between. I find this a difficult drill, personally, so I started easily and try to increase the difficulty by either doing more circuits or increasing the length/speed up the hill as it becomes easier to do.

My Flat Drill:

from thoroughlythriving.com

For those moves that need some explanation:

Gazelles:  Alternate leaping into the air off one leg in an exaggerated stag or gazelle style bounding motion. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground.
Lateral Bounding:  The slow version of this is ‘step to the side and then bring your trailing leg to meet your lead leg’. Now go faster!
Hamstring Extensions:  Hold one arm in front of you, parallel to the ground, and kick toward your hand with the opposite leg. Lower your leg, taking a step forward and then switch arms and kick with the alternate leg, focusing on form, not speed.
Cakewalks:  With an upright torso, straight legs, and pointed toes, start bounding forward with quick cadence.

Fortunately, we only need to run through this list once. I do 150 yards of each exercise, with 150 yards of slow jog (and the occasional walking) in between. I do a slow jog of about 4 minutes to warm up, and about the same on the other end.

The Challenge
The Plank Challenge must be completed in 4 weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly you will build up your stamina until you are planking for 4 minutes during the final weeks. Follow this plan:

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – rest
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – rest
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until failure
We’ve got this.

*Fitness magazine, April 2015

One thought on “Drills

  1. Pingback: A NEW Page! | runnerwithablog

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