Chris's Local Route

Easy access good paths not to many junctions.
Warm Up: - Start the run at a quick walk,
• Toe kicks to the front, 30 Sec
• Braking into a slow jog around 30%,
• High knees 30 sec,
• Lunges 10 each leg,
• Picking the pace up to 40%
• Throwing the pre-tend Rugby Ball,
• Rotate arms forward and rear-ward 30 sec each way,
• Brake into a quick walk,
• Rotate the neck stretching,
• Use the number pick up LHand1 RHand2 for around 100m,
• Braking back into quick time increasing the pace up to the 60% pace for the remainder of the run.














Cool Down:-
• The last 400m of the run bring the pace down to a walk,
• Find a shaded area if possible, working from toe to head, 30 sec per stretch, once each stretch has been completed release it and go back into each one for a further 10-15 second to try and increase the stretch that little bit more.
• Carve by pacing both hands on the floor and crossing the left foot over the rear of the right foot and slowly waking the hand in until you feel the stretch. Change legs and repeat.
• Quadriceps place the left le out in front take an imaginary seat lowering your gluts until you feel the stretch place your hand on the fleshy part of the right quadriceps keep the back straight head up. Change legs and repeat.
• Hamstrings Both legs shoulder width apart lower both hand to try to touch the floor feel the stretch after the 30 sec stand back up.
• Glut's Sit on the floor place the left foot over the right leg place the right arm behind the left knee and push until you feel the stretch. Change legs and repeat.
• Abductors go into a squat and place both elbows on each knee's and keeping the heels on the ground with the elbow push both knee's out wards until you feel the stretch.
• Hips stand up straight and place both hand on hips and rotate hips clockwise slowly feeling the stretch the anti-clock wise also.

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