2017 Spring, Week Eleven, Day 1, Indoor Season/Winter Training, 800 meters to 5000 meters

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The sport is bigger than us. It is nice being part of something so historic, so living and breathing, and so important. Yesterday, 559 athletes from 59 countries raced in Kampala, Uganda over a tough cross country course.

I was so happy for the fans in Uganda when Jacob Kiplimo won the U20 title. It was the first gold medal for Uganda in world cross country! There are 290 plus countries in the world, and probably one fourth are involved in some conflict at this time. Consider that 59 countries sent athletes to this event, it is even more important than ever.

Jacob Kiplimo u 20 .jpgJacob Kiplimo wins U20. Uganda's first gold medalist at the World Cross Country Championships, photo courtesy of Roger Sedres (copyright)/IAAF

Monday,March 27, 2017. warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Week Eleven, 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, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Tuesday, warm up, four sets of 200-400-600, with half distance jog. 200s and 400s are at 400 meter current pace (If you can run 800 in 2:20, 400 meter pace is 65), 600 meters at 800 meter pace, do 400 meter jog between sets, and then,ten sit ups, ten push ups, five pull ups, cooldown.cooldown.

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

Thursday, warm up, 3 times mile, at current two mile pace, 800 meter jog, ten sit ups, ten push ups, five pull ups, cooldown. cooldown.

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

Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.

Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

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