In the gym in the morning, 25 min on the bike, steady pace and then 20 minutes of weights and 10 min of core.
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Tonight was day two of my program for the juniors, but the first day at the track, as well as the distance group I have two 400m runners who do not want to run XC but they want to train, so for the two months they will come to the track once a week and every 2nd week they will meet me at one of the local parks for longer work.
Tonight we started with a 2km warm up jog, popular start for the 2 non XC runners :-) .
Then some simple running drills that I did lots of fault correction, then into the exercises for leg strength, lunges, squats, hopping, jumping and some stair work, all broken up with some 100m strides and finished off with 3 laps of the infield for a cool down and then core work for 10 minutes and some leg stretching. An easy night, but I'm sure there will be some sore spots (especially as a result of very slow lunges).
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