Unilab Running Clinic - Day 6

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 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 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: 00:01:23.64
*Slowest 400m-lap: 00:02:37.36

Here's the link for the previous and last day of running clinic sessions:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 7