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Milers Menu X-Mas Special

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Milers Colonia

2020: Running away

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Milers Menu: Strength

Can we become a faster runner without running? 🧐 You bet👈🏻 Slide for our weekly training program 🏋🏽 and find more details below 👇🏽

💡Endurance performance is substantially influenced by movement economy
💡we can improve our running economy by performing strength or plyometric training (reactive jumping)
💡that way we need less energy/ oxygen for a given running speed and become more economical
💡applying more force against the ground increases our flight time and reduces oxygen cost
💡with reactive jumps we further reduce time on the ground ( ground reaction time )

Appetizer

Dynamic stretch & mobility | 10 mins easy run

Main Course

2 x 30 sec lunges (for- / sidewards) | 3 x 6 box jumps | 3 x 30 sec ankle jumps | 3 x 8 squat jumps | 2 x 10 one-legged stair jumps (l/r)

Desert

Stretching before going to bed

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Milers Colonia

Flashback to sunny times

Flashback to times when the sun was shining, the Milers were still #smilers and the numbers of corona cases were low.

But don’t let Lockdown discourage you! We are looking forward to the days it is possible to train together again and to enjoy the great spirit of running in a group.

Stay healthy, continue running while keeping the social distancing rules and keep your spirit!

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Milers Menu: Threshold

Race coming up!? Go smash out a threshold session! 🚂

🔺in scientific terms threshold can be defined in many different ways.
🔺Lactate and ventilatory thresholds are the most common concepts and are used to access performance and subscribe training
🔺 Going faster than „threshold“ will lead to high intensity running, which can’t be sustained for a long time.
🔺 Workouts at threshold can improve race specific (5K – HM) running speed and economy

Appetizer

Dynamic stretch & mobility | 10 mins warm up

Main Course

10 x 3 min threshold | 1 min recovery

Desert

15 min cool down

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Milers Colonia

Who is your partner in crime?

During days of COVID-regulations (in Germany) training buddies are more important than ever! Go ahead an give them a shout out 🙌🏼 to everyone who…

…makes long runs feel like a quick round in the park 🚶🏽‍♂️
…gives you a high five 👋🏼 after smashing out intervals together
…cheers you on when you legs feel like led 💣
…put’s a smile on your face in the morning 🌅
… “forces” you to get your ass off the coach after a long day
… write your own shout out 👌🏼😉

Place your comment and tag your running buddies on instagram: https://www.instagram.com/p/CIQ9jrPHJox/