2017 Spring, Week One, Day 6, Indoor Season/Winter Training, 800 meters to 5000 meters

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During January and February, while I was in college, there were all comers meets every Saturday at Los Gatos High School. And nearly every Saturday, I would run the 2 mile.

I learnt about running the 2 mile each week from Frank Shorter. In most of the stories on Frank, the 1972 Olympic gold and 1976 Olympic silver medalist at the marathon, Frank always spoke about, even in high mileage, you had to do something for the speed. He liked the 2 mile distance, and even in his best marathon shape, he ran 2 miles. In fact, he had the AR at 2 miles indoor at the same time he had the AR for the marathon!

Enjoy your race today. Race anywhere from 800 meters to 2 miles. The 1000 meters is a fun distance to race.

Marshall_KieraBW-FLfinals16.jpgKiera Marshall, FLCCC 2016, photo by PhotoRun.net

Saturday, January 28, 2017. Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repreat 20 times, cooldown easy three miles.

Week Two, Spring 2017, Indoor Season/Winter Training

This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.

Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown

Tuesday, Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.

Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.

Thursday, Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 55 seconds for first set and bring them down one second each time on second set. If you can run 2:20, then that means, start at 63 seconds and bring them down one second on the final four. Idea is to run last two faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.

Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repreat 20 times, cooldown easy three miles.

Sunday, Long run, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.

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