2017 Spring, Week Nine, Day 2, Indoor Season/Winter Training, 800 meters to 5000 meters

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Tuesdays on the track were a long tradition for me. I would build up to 16-20 times a 400 meters, then bring it back down. This week, with 8 times 400, we are working on some long speed work. It should be fast and fun. Remember to warm up and cooldown and change wet clothes. Pay attention to the apparel that you wear as well (Watch this to learn about apparel: http://www.runblogrun.com/2016/12/rbr-interview-w-craig-vanderoef-at-adidas-pt-3.html).

Amy Van Alstine in #GEXC2017.jpgAmy Van Alstine, Edinburgh XC, photo by Justin Britton

Enjoy the run today! If you are in snow in Northeast, be careful, and run indoors if you can. If not, dress warm and run in show for 80 seconds time 8, with minute jog in between. Snow is great strength work. If it is not safe, do not run!

Tuesday, March 14, 2017. warm up, 8 x 400 meters, 200 meter jog, 400 meters at current mile race pace (so, if you run 6:00 mile, pace is 90, if you run 4:40, pace is 70), 4 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Week Nine, 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, 8 x 400 meters, 200 meter jog, 400 meters at current mile race pace (so, if you run 6:00 mile, pace is 90, if you run 4:40, pace is 70), 4 times 150 meters, ten sit ups, ten push ups, five pull ups, 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, Two sets of 8 x 300 meters, 150 meter jog between each, first set of 300 meters at half mile race pace (2:20, then at 55 seconds), jog 800 meters before second set of 300 meters, run 300 meters in second set at 800 meter race pace, until last two 300 meters, then run them at 400 meter race pace, finish with 4 x 150 meter stride outs, ten sit ups, ten push ups, five pull ups, 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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