Unilab Running Clinic - Day 4

Target Mileage: 8 to 8.5 kilometers

1. 2km to 2.5km warm-up run (or 5 to 7.5 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 bend 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 5x400m 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: 00:01:29

Here's the link for the previous and succeeding running clinic sessions:
Day 1
Day 2
Day 3
Day 5
Day 6
Day 7