Unilab Running Clinic - Day 2

My appointment last night for the 2nd day of the running clinic have been such a big challenge to me. I can't seem to get my body up and head to Ultra, partly because I am going by myself alone. MinnieRunner was sick, and BanditRunner is still busy with his office projects. Good enough at roughly 6:00 PM, I was suddenly pushed by some energy that fueled and motivated me to run ahead to Ultra.

Long stride

This second day of the Unilab Running Clinic made me sweat a lot than the first day. I have almost gave up at the last round of the last set of our 400-lap workout, good thing I have the encouragement of Coach George of beating my own-time from the previous laps.

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 bending 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 workout: 00:01:34

The workout, though only one type, was so good. With Coach George's motivation of beating my time each lap, I was able to sweat out real hard. Speed and endurance is both developed in this second day of session. Thanks a lot Coach George, and to Sir Jack (of Unilab), it was nice phasing with you on our workout set. :)

After the clinic, the 3k and 5k categories were given a take home workout assignments while 10k will just have their rest for the next day.

Here's the link for the first day and succeeding running clinic sessions:
Day 1
Day 3
Day 4
Day 5
Day 6
Day 7