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

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I thought that we would shake it up a bit, and get you on some long hills. The 300 meter repeats up a hill is a great workout for 400m-800m runners, and for distance runners too! A few weeks of these and you feel like you can do anything.

Hawkins_Callum-EuroXC16.jpgCallum Hawkins, Scottish distance star, photo by PhotoRun.net

Callum Hawkins is one of those guys who has done the work. Recently he ran a 60:00 half marathon (February 2017, Japan)! His PB in the marathon is from his 8th in 2:10:52 at the 2016 Virgin London Marathon. In Rio, Callum took ninth in the Olympic marathon in 2:11.52. His brother, Derek was also on the British marathon team for Rio.

Thursday, Warm up, ten times 300 meters up a slight hill, jog back down, and then, go to the track, and run six times 150 meter stride outs, then, long cooldown.

Week Seven, 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 five is tough, long intervals, some variety, remember, that you will be tired. Remember you push ups, sit ups too. Consider pull ups, start with two a day.

Monday, Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Tuesday, Long Day of intervals, Warm up, Sub maximal interval workout, 16 x 400 meters, at 2 mile race pace. So if you run 10:40, your pace is 80 seconds per 400 meters, if you run 10:00, your pace is 75 seconds a 400 meters. 200 meter jog in between each 400 meters. Over the last two 400 meters, drop the pace to your current mile pace. So, if you run 4:48, that pace is 72 seconds per 400 meters. Cooldown long and relaxed. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).

Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.

Thursday, Warm up, ten times 300 meters up a slight hill, jog back down, and then, go to the track, and run six times 150 meter stride outs, then, long cooldown.

Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles. If you have raced three straight weekends, then consider 2 miles, and see how it feel.

Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

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