On August 8, 2012, Allyson Felix of the United States won the gold in the women's 200m final at the London 2012 Olympic Games.
Olympic runners are always inspirational, in part because so many Americans run as a natural part of our fitness and exercise routine. We are in awe of Usain Bolt, of the runners who seem to set their soul afire, but we are also in awe of the athletes closer to home, such as 26-year-old Felix who is from Los Angeles.
Felix worked with the American Council on Exercise (ACE) to create a workout modeled after the routines used by Olympic track and field all-stars. The workout was co-developed by ACE’s Director of Professional Education, Anthony Wall, and ACE Exercise Physiologist, Jessica Matthews.
Stretch out those legs
Start with a dynamic warm-up of five to ten minutes of low-to-moderate intensity aerobic exercise, like walking. Follow that with a series of stretches to get you loosened up, such as the bird-dog, glute bridge and Frankensteins.
Start with critical drills
You’ll be focusing on speed and endurance with this routine. Start with a light jog for 3-5 minutes, and then move into two sets of high knees for 20 meters. Your recovery period will be walking back to your starting location.
Related: Train like Gabby Douglas: Olympic-style gymnastic workouts
Next, perform two sets of butt kicks for 20 meters, and walk back to your starting point. For your last critical drill, perform 10 side high knee step-overs, and repeat with your other leg. Complete two sets of this movement. For a visual tutorial on how to perform these moves, watch the video here.
Ready, set, go
Now that you’ve completed your critical drills, jog out 30 meters, three times, and then stride out 30 meters three times. Follow this with a series of staggered longer distance run-outs, with your walk back serving as a recovery period of approximately 4 minutes. Run out 100 meters two times, followed by 80 meters two times, and lastly, 60 meters two times.
Cool down
Walk for five to ten minutes at low intensity to cool your body down, and follow it with a series of stretches, such as a side saddle stretch, kneeling triplanar lunge and the supine hip flexor stretch.
