2017 Spring/Summer Workouts, Week Seventeen, Day 4, a day of fast 800 meter repeats

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Running fast feels great. Running fast when you are very fit feels even better. It also gives you confidence. Today is one of those days. Enjoy the workout, do just what we wrote and make sure you do a good cooldown.

Kipchoge_EluidRabbits-Sub2Hr17.jpgBreaking2, Bernard Lagat pacing Eliud Kipchoge with Chris Derrick, photo by Photorun.net

Thursday, May 10, 2017. warm up, 4 x 800 meters, with 400m jog between each, 800m at current mile pace, 4 x 150 meters, ten push ups, pull ups, sit ups, cooldown.

Week 17 , Spring/Summer 2017, Outdoor track season, Day One

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, 4 sets of 600m, 400m, 200m, with half distance jog, with 600m at 800 current pace, 400m at current 400m pace and 200m at current 400m pace, with 400 meter jog between each set, 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 800 meters, with 400m jog between each, 800m at current mile pace, 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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