2017 Spring/Summer Workouts, Week Fifteen, Day 3

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Becoming the best runner you can be takes time, hard work, recovery days and patience. Lets consider Clayton Murphy. Clayton Murphy was a very good runner in high school, with a 1:54 for 800 meters, in small town in Ohio. At the University of Akron, he dropped from 1:54, to 1:45 NCAA champion his senior year. Then, he won the Olympic Trials over 800 meters, finally taking a bronze Olympic medal and 1:43 for 800 meters!

672055360.jpgClayton Murphy, photo by Getty Images/IAAF

On Sunday of this week, Clayton anchored the US 4x800m to gold in the World Relays in Nassua. On Tuesday, Clayton Murphy broke the meet record for the Blue Road Mile in Des Moines, Iowa, running just under 4 minutes.

Great coaching and focused running come together, helping you reach challenges and peaks that you did not think were possible.

Wednesday, April 26, 2017, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Week 15, Spring/Summer 2017, Outdoor track season,

This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.

Monday, warm up, two sets of 12 times 150 meters, strideouts, sprint straights, jog turns, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 20 times 200 meters, 200 meter jog, 200 meters at 400 meter race pace, ten push ups, pull ups, sit ups, cooldown.

Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Thursday, warm up, 12 times 300 meters, 200 meter jog between, 400 meter pace (means 300m time en route to 400m, so, if you can run 60 seconds right now, run 300 meters at 45-48 seconds), 4 x 150 meters, ten push ups, pull ups, sit 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, race a team relay or a single event. 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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