2017 Spring/Summer Workouts, Week Eighteen, Day 5, a day of relaxed running

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Fridays are planned as easy days of running. But, as race schedules change, sometimes, Fridays, are race days. Keep the easy days easy, as your body needs to recover from racing and hard days. Sounds easier than it is.

Friday, May 18, 2017. warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Week 18 , 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, six miles easy, 6x150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 12 times 200 meters, with 200 meter jog, a 400m average pace for current mile race pace, so if you run 4:40 for mile, and 400m pace is 70, your 200m is 35 seconds, 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, 3 miles, jog turns, sprint straights, 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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