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

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This is a hard day on the track. Warm up, focus, and then, cooldown. The idea behind hard days on the track which is about preparing you to race. Callousing, which is a term that was a favorite of Coach Bill Dellinger, the 1964 Olympic bronze medalist at 5000 meters and long time head coach at the University of Oregon. Coach Dellinger got it (still does). I did his half marathon program in 1983, cut my mileage, increased my quality work, and cut my half marathon time by three minutes! While I was a young college coach, I would ask him and Coach Chaplin (University of Washington, Pullman), and they were both helpful and humorous.

Amos_NijelFV-PreC14.jpgNijel Amos, photo by PhotoRun.net

Enjoy the moment today. 300 meters are a blast. Take the workout one interval at a time.

Thursday, March 16, 2017. 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.

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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