Workout Principles
This workout focuses on A-running techniques, which are foundational drills in track and field that focus on improving running mechanics, coordination, and neuromuscular control. These techniques include A-march, A-skip, A-run, and A-drill variations, emphasizing proper knee drive, dorsiflexed ankles, and arm movement. This will help Audrey or any runner build efficiency and strength while promoting correct posture and stride mechanics. I can’t stress the mechanics enough.
The Fundamentals
Weekly Training Schedule
Day 1: Fundamentals & Technique
Warm-Up (15 mins)
Dynamic stretches (leg swings, walking lunges, arm circles)
2 x 50m jog focusing on posture and form
2 x 50m strides at 70% effort
Drill Session (30 mins)
A-March (3 x 30m): Focus on slow, deliberate knee lift and foot placement. Advance Look
A-Skip (3 x 30m): Add rhythm and slight forward propulsion. Make sure legs don’t extend
A-Run (3 x 30m): Increase cadence while maintaining knee lift and arm drive.
Main Set (30 mins)
5 x 150m at 75–80% effort with a focus on technique.
Rest: Walk back to the starting line.
Cool Down (15 mins)
Static stretches (hip flexors, hamstrings, quads)
Day 2: Strength & Mobility
Warm-Up (15 mins)
Dynamic drills (high knees, butt kicks, lateral shuffles start slow and gradually increase speed once you are satisfied with the technique)
Core & Mobility (30 mins)
Plank variations (front, side, reverse, variations) – 3 x 30 seconds each.
Glute bridges – 3 x 12 reps.
Hip mobility drills (hurdle step-overs, clamshells with resistance bands).
Strength Training (30 mins)
Weighted squats – 4 x 8 reps.
Deadlifts – 4 x 6 reps.
Bulgarian split squats – 3 x 12 reps (each leg).
Back Exercise or lat pulldowns – 3 x 8 reps.
Cool Down (10 mins)
The stretching routine focused on more hip flexors and hamstrings. Hip flexor stretch, Additional option
Day 3: Speed & Power
Warm-Up (20 mins)
Dynamic warm-up (bounding, skips, arm swings 3x30 secs)
3 x 50m accelerations.
A-Drill Review (15 mins)
Speed Work (30 mins)
8 x 60m sprints at 90% effort with 2–3 minutes rest in between.
Focus on explosive starts and maintaining proper A-running mechanics.
Plyometric Training (15 mins)
Box jumps – 3 x 10 reps.
Bounding – 3 x 30m.
Depth jumps – 3 x 8 reps.
Cool Down (15 mins)
Gentle jogging for 5 mins, followed by stretching.
Day 4: Rest or Active Recovery
Light cycling or swimming.
Yoga or foam rolling for recovery.
Day 5: Long Run & Endurance
Warm-Up (10 mins)
Easy jog, dynamic stretching.
Endurance Run (45 mins)
6–8 km at a steady pace focusing on maintaining form.
A-Drill Integration (15 mins)
Cool Down (10 mins)
Stretching routine focused on quads, hamstrings, and calves.
Day 6: Technique & Speed Refinement
Warm-Up (20 mins)
Dynamic warm-up.
3 x 50m strides at 80% effort.
A-Drill Circuit (20 mins) ( polish example )
A-March: 2 x 30m.
A-Skip: 2 x 30m.
A-Run: 2 x 30m.
Add weighted vests or resistance bands for advanced athletes (avoid for young Audrey until weeks 3-4).
Sprint Technique (30 mins)
Flying sprints: 6 x 30m with focus on upright running posture.
Hill sprints: 5 x 20m to build power.
Cool Down (10 mins)
Day 7: Rest or Recovery
Key Tips
Consistency: Repeat the regimen weekly for 4–6 weeks, gradually increasing intensity.
Form: Prioritize “proper form” over speed during A-drills.
Feedback: Use video analysis to refine the technique.
Recovery: Prioritize sleep, hydration, and nutrition for optimal results.
This regimen ensures a strong foundation in A-drill techniques while building speed, power, and endurance. Good Luck Audrey!