When a workout description has “Kicks” or “Kicking”, finish the marked intervals with an all-out sprint.
Taking short to medium length strides, swing your leading knee up high enough so that your quadriceps is parallel to the ground. If you can bring it up higher, all the better. Do the same with your alternate leg and repeat. Focus on executing the form, not on doing this at a quick pace.
This is exactly what it sounds like. The goal is to take short to medium length strides while using your hamstring to bring your heel all the way back to your butt. If you find that your quads are too tight and you can’t quite get your heel all the way back, the Minions recommend stretching out your quads to increase your range of motion.
This drill requires you to move laterally, so you will need to face sidewise to your intended direction. For the purpose of the description, we’ll have you move to the right, but we expect you to complete the Carioka drill in both directions. Begin with your feet about shoulder width apart. Swing your left leg up and across your body and plant your left leg right adjacent to your right foot. Bring your right foot up and move it to the right so it is level with your left leg again (at this point you should be positioned in the same direction and orientation that you were at the start.
Next, swing your left leg behind your right leg, again so it lands on the right side of your right leg. Then bring your right leg back across your body, once again ending up in the starting position. This is 1 rep. Complete 5-10 reps and then reverse direction (and legs) and do the same number of reps on the return.
These are a comprise of a steady acceleration over 60-80m up to your Z4b pace. The goal is to increase speed after each step, so you are reaching maximum speed at the end of the 60-80m stretch. You want to focus on keeping your shoulders, neck, and jaw all relaxed and combine it with your controlled running form. After each set, walk back to your starting point for recovery.
This is the same thing you did as a kid. The only difference is you want to focus on swinging your arms like you would when running. That means swinging them while keeping them at your sides, don’t swing your arms across your body like most kids do when they skip.