Bolt Runners | Sports & recreation venue

Bolt Runners

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25.01.2022 Week 7 Workout: HILLS Revisited!! Warmup: 20 Leg swings each leg - side to side and backwards forwards (making a total of 40 each leg) 20 mins easy run as 3 min run, 1 min walk MAIN SET (remember this one?!)... 10 x 15 sec Max Effort Hill Sprint with 1 squat at the top. Walk down recovery. Add one extra squat to each hill sprint ie 2nd hill = 2 squats, 3rd hill = 3 squats etc etc all the way up to 10 COOL DOWN 5 mins easy jog Hold the following stretches for 10 secs each and do 2 per leg: Quad stretch, hamstring stretch, calf stretch Enjoy and hopefully see you next week! See more

23.01.2022 Week 3: Workout Warm up 20mins as: 3 mins easy run; 1 min walk Main Set... 20 secs Fast Run; 60 secs Recovery 40 secs Fast Run; 90 secs Recovery 60 secs Fast Run; 90 secs Recovery 80 secs Fast Run; 2 mins Recovery 80 secs Fast Run; 2 mins recovery 60 secs Fast Run; 90 secs Recovery Continue working your way back down to 20 secs Fast Run Cool Down 3 mins easy jog Quads, Hamstrings, Calves Stretches (20 secs each side) Done!!

17.01.2022 Week 6: SPEINT: HOW FAR CAN YOU GO?! Warm-up: 20 mins as 3 min easy jog, 1 min walk Main: 15 secs max effort. Make a note of where you get to. Walk back recovery. Repeat 10 times. Aim is to try and get to the same spot or further if you can! Expect not to make it as far in the last 2-3 if you’ve been giving it your all. That’s what we want!... Cool down: 20 leg swings backwards/forwards & side to side. Stretches: quads, hamstrings, calves lower back. Enjoy!! See more

14.01.2022 Week 4 Workout: SUPER SPRINTS Warm Up: - 20 leg swings: backwards/forwards & side to side - 5 mins chat lap (the kids know this one!) - 25m Drills (25m drill out, 25m jog back)... High Knees; Butt Kicks; Walking Lunges; Sweeps. Repeat x 2 Main Set (Mark out roughly 100m length) 100m @ 80% Effort 100m easy recovery jog back. 60 secs rest 50m Max Effort Sprint. Walk back recovery Repeat x 8 Cool Down: 5 mins easy chat lap Stretches: Quads, hamstrings, calves ENJOY!! See more

08.01.2022 WEEK 5 Workout: RUN/STRENGTH COMBO I thought we’d mix it up a little bit this week and take the focus off just pure running for a change! Any questions contact me. Warm Up: - 20 leg swings: backwards/forwards & side to side - 5 mins chat lap (the kids know this one!)... Main Set - 1km or 5 mins (whichever is sooner!) run at moderate pace - 10 squats - 30 sec plank - 10 Lunges (10 each side) - 30 sec Plank - 10 glute raises - 30 sec plank Repeat this sequence (run and exercises) 3 times through Cool Down: 5 mins easy chat lap Stretches: Quads, hamstrings, calves ENJOY!! See more