Warm-Up (10 min)
- 3 laps easy jog (1200m) — slightly longer warm-up for distance day
- Dynamic stretches: walking lunges, leg swings, toy soldiers
- Light strides: 2 x 100m at 60% effort
Main Workout (40 min)
- Pacing concept — explain even splits vs. positive/negative splits
- Pace practice: run 200m at target 800m pace, check time, repeat 4x
- 800m pacing run — try to hit even 200m splits (coach calls splits)
- Recovery walk (5 min)
- 1600m introduction — run at conversational pace, focus on rhythm
- Breathing techniques — belly breathing, rhythmic breathing patterns
Hurdle Practice (20 min)
- Intro to hurdle spacing — walk the hurdle lane and identify stride pattern between barriers
- Trail leg drill — standing beside the hurdle, practice swinging the trail leg over flat (no jumping)
- Lead leg drill — drive lead leg up and through, keep chest up, land on the ball of the foot
- Walk-over series — walk over 4–5 hurdles at reduced height to build comfort and rhythm
- 3-step approach runs — jog in, take 3 strides between hurdles over 4–5 hurdles at reduced height
- Full speed run-through — 1–2 reps at competition height for athletes who are ready
- Cue: “Attack the hurdle — don’t jump it. Lead with the knee, snap the trail leg through.”
Cool-Down (10 min)
- 2 laps easy walk
- Static stretches: IT band, hamstrings, quads, calves, hip flexors
- Hydration reminder and pacing discussion