Enhance your running agility and control with a unique figure-eight jog warm-up, followed by an effective progression workout.
Jog in a figure-eight pattern to work on agility and control.
Perform a gentle jog in a figure-eight pattern, focusing on smooth changes in direction and engaging your core throughout.
Start at an easy pace and gradually increase speed to finish fast, focusing on control and strong finish.
Begin your run at a comfortable, conversational pace. Focus on maintaining steady breathing and relaxed form.
Increase your pace to a moderate level, requiring more focus but still manageable.
Increase to a faster pace, challenging yourself but keeping your form under control.
Gradually slow down your pace to return to an easy jog or walk, allowing your heart rate to return to normal.
This session focuses on improving your agility, control, and overall running efficiency. The figure-eight jog helps to engage your core and improves your ability to change directions smoothly, which is beneficial in many running scenarios, from trail running to urban sprints. The progression component trains your ability to maintain control and build up to faster paces, ensuring you finish strong in any race or run.
By including both agility work and progressive pacing, this session balances the improvement of both running form and stamina. This can lead to better performance in competitive racing as well as more enjoyment in recreational runs.
This training session is suitable for intermediate and experienced runners who want to enhance their agility and pacing abilities. Beginners might find the agility drill challenging but can start with smaller, slower figure-eight patterns until they build confidence and skill. It's great for runners aiming to improve their performance in races or just seeking to enhance their general running technique.
To get the most out of this session, focus on maintaining a steady form during the figure-eight jog. Engage your core, and pay attention to smooth transitions around the turns. During the progression run, start conservatively, ensuring you have enough energy to increase your pace steadily. Stay hydrated and listen to your body, adjusting the intensity as needed.