2017 Spring/Summer Training, Week Twenty, Day 2, Final Week of Track, a fast day

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This is the last week of track season. After this, some of the top athletes will be competing in USATF Jr Nationals, regional post season such as Golden West, AAU and New Balance Outdoor Champs. Good luck to all, and we would be happy to help you with workouts (send us a note at [email protected]).

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Alexa Efraimson, photo by PhotoRun.net

Tuesday, May 30, 2017. warm up, 4x 400 meters then, at current 800m pace, 400m jog in between, ten push ups, pull ups, sit ups, cooldown.

Week 20 , Spring/Summer 2017, Outdoor track season

This is our final week of Spring/Summer Training. On June 5, we begin our Summer Mileage program, which is part of the HOKA ONE ONE Postal Nationals support program.

Monday, warm up, six miles easy, 6x150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 4x 400 meters then, at current 800m pace, 400m jog in between, 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, 4 x 200 meters, run at 400 meter current pace, then ten push ups, pull ups, sit ups, cooldown.

Friday, warm up, 3 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, 6-8 miles, with warm up and cooldown and yes, push ups and sit ups.

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