2017 Spring, Week Eleven, Day 5, Indoor Season/Winter Training, 800 meters to 5000 meters

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The last day in March. This weekend, around the country, there are huge road races, outdoor track invitationals, and small duel meets. On the 22,000 plus outdoor track across the U.S., there is something going on many of them.

But, there will be some, where the quiet sounds of runners, and joggers, and an errant soccer ball will be heard. Some days, those sounds of silence are really treasured, and some times, the sounds of fans screaming at a close finish and boisterously applauding at a well executed and spirited triple jump are welcome as well!

Huddle_MollyFV-NycHalf17.JPGMolly Huddle, photo by PhotoRun.net

Friday, March 31, 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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