2017 Spring, Week Eight, Day 4, Indoor Season/Winter Training, 800 meters to 5000 meters

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The championships are upon us. The finest high school indoor meet of the year, the New Balance Indoor Championships, are coming up this weekend! Watch for coverage here! The USATF Indoors were last weekend as were the European Indoor Championships. And, the NCAA Indoor Champs are this weekend as well! Big track, and fun to watch!

I wanted to congratulate Shelby Houlihan, a 2016 Olympian who competed quite well in the steeplechase. Shelby won the 1 mile and 2 mile at the USA Indoor Champs! Shelby negative split the two mile in a pretty impressive manner. Enjoy your workout today and the time with your friends and hopefully, no phones.

It is not that I am not on my phone all day, like most of you. But, during workouts, one of the most wonderful things is the lack of interruption by modern media. Try it.

Houlihan_ShelbyFH-USind17.jpGShelby Houlihan, photo by PhotoRun.net

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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