running workouts #2

• Its time for my 2nd running post, the workout in week 1 was a fairly easy one, I had some difficulty with the stairs but that’s expected with not working out for a while. This week's workout is a little bit tougher however.
• - First you stretch your legs and hamstrings real good. You can do this by getting down on the ground with your legs together, grab and hold the tip of your shoes for 10 seconds, do three sets of these. Stretching out your legs and body is very important because its decreases the risk of injury while working out. Make sure you are hydrated and mentally ready for your workout.
• Start this workout off the same way as the 1^st workout, 3 to 5 laps of jogging around the track, this is not a fast run but a slow, lose, controlled jog. After this, stretch your hamstrings out some more and make sure your body is not tight.
• Instead of running on the track for this workout, I did something different, I went onto the football field (many track fields have a high school football field inside it).
• From the goal line sprint to the 40 yard line, this will be simple to mark out because they have the yard lines marked out in big white numbers.
• After you sprint to the 40 yard line, instead of walking back to the goal line, do a very slow jog back, do not walk, I repeat do not walk!
• Do 5 sets of these with no breaks in-between sets!
• Grab a drink and rest for 3 minutes and prepare for the next phase of this workout, this will be a good time to stretch those sore calves and hamstrings.
• Now for the main workout for today, the 100 yard dash.
• This is a goal line to goal line sprint. Do 3 sets of these, one set is down and back. Basically one set is a 200 yard run.
• Do 3 sets of these with a one minute rest period in between each set.
• After you complete your 3 sets, do not drop to the ground to rest, instead go back to the running track and jog around it once, then do a slow walk around it.
• This is your cool down part of the workout.
• After your cool down, stretch all those sore muscles and get plenty of water.
• If you completed this workout like I did, it should be very hard for you to move for the rest of the day.
• This is workout #2, go home and rest so you can be ready for next time.