Assumption Warmup/Warmdown
routine
Warmup and General Strength routine: weeks 1-2 (July 15-25)
Monday-Thursday, Saturday, Sunday
Warmup/Pre-Running
routine
1. Warmup jog
2. Bathroom
3. Calf stretch - Gastroc and Soleus stretch
4. Heel walk - 10m out and back
5. Seated Flexed leg raise - 20 reps per leg
7. Lunge Matrix routine
8. Lateral Lunge routine
Warmdown/Post-Running
routine
1. Calf stretch (Gastroc and Soleus stretch)
2. Myrtl routine - pt 1 & 2 (ground exercises)
Warmup and General Strength routine: weeks 3-5 (July 26-August 15)
Monday, Tuesday, Saturday
Warmup/Pre-Running
routine
1. Warmup jog
2. Bathroom
3. Calf stretch - Gastroc and Soleus stretch
4. Heel walk - 10m out and back
5. Seated Flexed leg raise - 20 reps per leg
7. Lunge Matrix routine
8. Agilities/Skip routine
Warmdown/Post-Running
routine
1. 4-6 Strides @ 50-75% (Mon only)
2. Calf stretch - Gastroc and Soleus stretch
3. Heel walk - 10m out and back
4. Myrtl routine - pt 1 & 2 (Mon-Tues only)
Wednesday, Thursday, Sunday
Warmup/Pre-Running
routine
1. Warmup jog
2. Bathroom
3. Calf stretch - Gastroc and Soleus stretch
4. Heel walk - 10m out and back
5. Seated Flexed leg raise - 20 reps per leg
7. Lunge Matrix routine
8. Lateral Lunge routine
Warmdown/Post-Running
routine
1. 4-6 Strides @ 50-75% (Thurs only)
2. Calf stretch - Gastroc and Soleus stretch
3. Heel walk - 10m out and back
4. Myrtl routine - pt 1 & 2 (Wed-Thurs only)