Walking lunges for 100 meters. Rear knee must touch or nearly touch the ground on each rep.
quadsgluteshamstringsbalance
Training Tips
- 1
Take medium-length steps - too long kills your quads faster
- 2
Keep torso upright, don't lean forward
- 3
Push off your front heel, not your toes
- 4
Find a breathing rhythm: inhale down, exhale up
Common Mistakes
- ✕
Leaning forward - kills your balance and lower back
- ✕
Steps too long - moderate stride is faster overall
- ✕
Not going deep enough - rear knee must come close to ground
Sample Workout
4x50m walking lunges + 400m run. Rest 90s between sets.
Equipment
The None (bodyweight) is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:knee-sleeves](URL)