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Good Weight Exercises (do after Monday, Wednesday and Friday practices)

Deadlift (15-20 lbs. 3 sets of 12 reps)
Plank for 40 seconds (3 sets)
Reverse Fly on the Machine (3 sets of 12 reps)
Single-Leg Bridge (2 sets of 15 reps per leg)

Running Strategies to become better quicker

Interval Training
Run at your goal pace for about 4 minutes, then jog for the same amount of time. Repeat 2-3 times.

Tempo Training
Run at a comfortably hard pace which should be faster than your goal pace. Run at this pace for about 4 minutes, then jog for about 7 minutes. Repeat 2 times.


     
 
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