Your body needs time to recover from the hard days. If you are beat up from Tuesday, you can break up your recovery day into two three mile runs, or one three mile run, if it makes sense. Be patient, listen to your body.
Wednesday, February 15, 2017: Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.
Week Five, 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. Week five is tough, long intervals, some variety, remember, that you will be tired. Remember you push ups, sit ups too. Consider pull ups, start with two a day.
Monday, Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.
Tuesday, Long Day of intervals, Warm up, Sub maximal interval workout, Set # 1: 400 meter, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog, (pace for all three is at current mile pace, so if you can run 5 minutes, 400 meters at 75, 600 meters at 1:52, 800 meters at 2:30), 800m jog then Set #2: 400 meter , 200m jog, 600 meters, 200m jog, 800 m, 200m job ( pace for all three one second faster than current mile pace, so at 5:00 mile, 400m @74, [email protected]:50, [email protected]:28), 800m jog, then, Set#3: 400m, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog (pace for all three, at current mile pace, [email protected], [email protected]:52, [email protected]:30), 800 meter jog, Set #4, Six times 200 meters,200m jog, first four at current 800 meter race pace: so if you have 2:20 pace, then, 35, 35, 35, 35, final two times, 200 meters, at least 2-3 seconds faster than first four, so if you ran 35 seconds, try 32-33 seconds pace for last two 200 meter repeats, with 200 meter jogs, 800 meter jog, stretch, then long cooldown. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).
Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.
Thursday, Warm up, 3 times 1 mile, mile run at current 2 mile race pace, with 800m jog between miles (so, if 11:15, then pace for miles is 5:37, or 88 pace), mile jog, then, six times 200 meters, at mile race pace, (5:00 mile, then 200 meters at 37), cooldown.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 6 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, repeat 20 times, cooldown easy three miles. If you have raced three straight weekends, then consider 2 miles, and see how it feel.
Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.