2017 Spring, Week Eight, Day 3, Indoor Season/Winter Training, 800 meters to 5000 meters

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Hills are great work outs all year long. They build strength, endurance and speed. Some athletes use hills instead of track work, as they are better suited to the soft trails and hills. I wanted to include the workouts this spring as I noted several smart high school coaches using them in their regimens. One of my favorite athletes, Rob De Castella, who won World Championshp Marathon gold and Boston, among others, used hill repeats once a week during his career. Check him out and you will find his track times improved as well as his road times.

Blankenship_BenFH1a-USind17.jpGBen Blankenship won USATF mile over Chris Soratos this past weekend, photo by PhotoRun.net

Wednesday, March 8, 2017. Warm up, eight times 300 meters up a slight hill, jog bBack down, then, 6-8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Week Eight, 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 Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.

Monday, Warm up, 6 mile run, 8 times 200 meters, with 200 meter jog, pace is that of your mile pace, so if you run 5:20 for mile, 400 meters in 80 seconds, 200 meters in 40 seconds. Push ups, sit ups (bent leg), Ten each, cooldown.

Tuesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Wednesday, Warm up, eight times 300 meters up a slight hill, jog back down, then, 6-8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Thursday, warm up, six miles, on soft surfaces, 8 times 150 metes, ten sit ups, ten push ups, five pull ups, cooldown.

Friday, warm up, 12 times 200 meters hard, 200 meters job, 200 meters at pace of current 800 meter racing, so if you can run 2:20 now, 400m at 70 seconds and 200 meters at 35 seconds. Ten sit ups, ten push ups, five pull ups, cooldown.

Saturday, Easy day or day off. Warm up, 3-5 miles, cooldown. You had a hard week, so enjoy the easy day. If you need a day off, take it.

Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

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