Unilab Running Clinic - Day 7

So this was our Unilab running clinic graduation for the basics of running. I'd like to express my deepest gratitude to both Coach Rio and all his friendly and approachable team of Coaches, as well as with Unilab for allowing us to be a part of their Clinic. It was just a short period of time but our hearts and minds have been filled with so much inspiration about running, and our body ready enough for the upcoming Run United for Wellness.

Target Mileage: 7 kilometers

1. 2 km warm-up run (or 5-laps run at relaxed phase)
• 5-minutes recovery
2. Run drills (or Dynamic exercises)
• heel walk
• tip-toe walk
• 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 (5-kilometer Tempo run)
• 12 sets of 200m fast run then quickly switch to 200m jog.
• 1 set of 200m final speed run (80-85% of your maximum speed).
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

Doing some of the Dynamic Exercises

Again, thanks to Unilab and Coach Rio's team. You all have allotted a great investment of time for us, and we have learned a lot, we've been prepared so much, we've gained new friends, and it's all for free. :)

The ever humble Coach Rio

 

 Our Running Clinic Class Photo :)

Here's the link for the previous running clinic sessions:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6