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Unilab Running Clinic - Day 2

My appointment last night for the 2nd day of the running clinic have been such a big challenge to me. I can't seem to get my body up and head to Ultra, partly because I am going by myself alone. MinnieRunner was sick, and BanditRunner is still busy with his office projects. Good enough at roughly 6:00 PM, I was suddenly pushed by some energy that fueled and motivated me to run ahead to Ultra.

Long stride

This second day of the Unilab Running Clinic made me sweat a lot than the first day. I have almost gave up at the last round of the last set of our 400-lap workout, good thing I have the encouragement of Coach George of beating my own-time from the previous laps.

Target Mileage: 7.6 kilometers

  1. 2.8 km warm-up run (or 7-laps run at own phase)
    • 5-minutes recovery
  2. Run drills (or Dynamic exercises)
    • knee-to-chest one-leg walk-stretch
    • quadriceps walk-stretch
    • horizontal back-front swing to one-leg balance
    • side bending lunges
    • knee-high run
    • knee-high with back-pedal run
    • side-by-side hips run
    • russian march
    • long strides
  3. Workout run (80%-85% of maximum running speed)
    • 3-sets of 4x400m per lap (1-min recovery each lap & 5-min recovery each set)
  4. Cooldown Stretching, which includes:
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stretch
    • quadriceps stretch
    • side lunges
    • hip flexor stretch
    • half-lunge stretch
    • full/deep lunge stretch
*Fastest 400m-lap workout: 00:01:34

The workout, though only one type, was so good. With Coach George's motivation of beating my time each lap, I was able to sweat out real hard. Speed and endurance is both developed in this second day of session. Thanks a lot Coach George, and to Sir Jack (of Unilab), it was nice phasing with you on our workout set. :)

After the clinic, the 3k and 5k categories were given a take home workout assignments while 10k will just have their rest for the next day.

Here's the link for the first day and succeeding running clinic sessions:
Day 1
Day 3
Day 4
Day 5
Day 6
Day 7


  1. Hu hu hu, namiss ko 'to :( Hindi ba ako hinanap ni Coach George? harharhar..

  2. not even one person looked for you, hahaha!

  3. sus.. kunwari ka pa, eh ikaw ang naghanap sa akin, LOL!

  4. i missed the TBR .. but thanks for the notes!! :) I have to do this though sige info meeeeee


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