Stationary Stretches | Dynamic Drills | | Proper Form | What Each Workout Should Look Like | Closed Season / Dead Week Days | Important Links |
| | | | Tips on Running Form | 5-7 min Warm up - easy pace | 6/28 - 7/4 | Strava - this is how Coach Gregg will keep track of your workouts this summer. Please download this app on your phone! |
| | | | | 7-10 min Stretches & Drills | 7/28 - 7/31 | SportsYou - Where all updates from Coach Gregg will be!
Sign up Info |
| | | | | Workout for the day | You can run or cross train on these weeks, but I'm not allowed to give you workouts! | Athletics Website - Please make sure your physical is updated and turned in on BigTeams! |
| | | | | 2-3 Stationary Stretches as cool down | | SC Milesplit - This is where times for races are often posted! |
| | | | | | | |
| | | | | | | |
| | Core Workout - 2 rounds | Leg Workout - 2 rounds |
| | Exercise | Time/Reps | Focus | Exercise | Time/Reps | Focus |
| | Forearm Plank | 45 sec | Builds overall core stability and posture under fatigue | Bodyweight Squats | 15–20 reps | Strengthens quads, glutes, and core for better push-off and form |
| | Dead Bug | 10 reps/side | Trains coordinated core control, mimicking arm/leg running motion | Reverse Lunges | 10–12 reps/leg | Builds balance, glute strength, and running symmetry |
| | Side Plank (Right) | 30 sec | Targets obliques for better balance and lateral stability | Single-Leg Calf Raises | 10–15 reps/leg | Improves calf strength and ankle stability for strong toe-off |
| | Side Plank (Left) | 30 sec | Same as above | Glute Bridge March | 10 reps/leg | Glute activation and hip stability (critical for knee health) |
| | Bicycle Crunches | 20 total | Improves rotational core strength for arm swing efficiency | Lateral Lunges | 8–10 reps/side | Strengthens hips and inner thighs to reduce wobble on uneven terrain |
| | Bird Dogs | 10 reps/side | Strengthens back/core while improving balance and coordination | Step-Back Squats (Pulse 3x at Bottom) | 10–12 reps | Adds time under tension for endurance and control |
| | Plank Shoulder Taps | 20 taps total | Builds anti-rotation strength to reduce upper-body wobble while running | Wall Sit | 30–45 sec | Builds muscular endurance in quads and mental toughness |
| | Leg Raises | 10–15 reps | Targets lower abs to help stabilize the pelvis during stride | Toe Walks or Heel Walks | 30 sec each | Strengthens lower legs to prevent shin splints and foot fatigue |
| | Glute Bridge Hold | 30 sec | Activates glutes and posterior chain — critical for strong push-off | | | |
