Recently in Spring Training Category

So, we are moving to quarters now. 400 meter repeats at mile pace, should be a good workout. Please do this workout in flats. Make you that you stretch before and after.

race recover hoka.jpg

Thursday, February 22, 2018: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Week Six, building to the big season

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Easy days are very important. Keep today easy. Check out the 800m, 1500m and 3000m races from the USATF Indoors! Amazing races!

20151212-ROSA0122.jpgThose race days take your breath away, photo by Justin Britton

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Tuesday is the hard day. This workout will get your strong and keep you strong, as you focus for the big races soon!

20151212-ROSA0224.jpgHeading to the race, photo by Justin Britton

Tuesday, February 20, 2018: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Week 6, building to the big races

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 5, moving to the big season

We are now in week six. If you are racing indoors, great. If you are not, that's fine too. Just follow the workouts and we will get you ready for the outdoor season, just around the corner.

20151212-ROSA0043.jpgJust getting ready for workout, by Justin Britton

Monday: warm up, two miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 5, building to the big season

Sunday is your long run. Your long run is a key workout in the week and a building block for the future. Enjoy the run, find some friends to run with. Then, watch the USATF Indoors as there should be some great races!

20151212-ROSA0037.jpgGetting ready for a race, photo by Justin Britton

Week 5, moving to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Early season racing is a lot of fun. I recall my brother running his best mile in all comers, then running a big 400 m PB afterwards, it was a lot of fun to watch! Run a relay and have some fun, get in some speed work and try a shorter or longer distance than you normally do! And, also, watch the USATF Indoors today and tomorrow!

20151212-ROSA0029.jpgA clean pair of spikes, photo by Justin Britton

Saturday, February 17, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 5, building to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Early season racing is a lot of fun. I recall my brother running his best mile in all comers, then running a big 400 m PB afterwards, it was a lot of fun to watch! Run a relay and have some fun, get in some speed work and try a shorter or longer distance than you normally do! And, also, watch the USATF Indoors today and tomorrow!

20151212-ROSA0029.jpgA clean pair of spikes, photo by Justin Britton

Saturday, February 17, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Week 5, building to the big season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 5, building towards success

Today is Friday. An easy day on the schedule. Enjoy the run, and consider a race tomorrow to see where you are at. Also, watch the USATF indoors this weekend!

20151212-ROSA0122.jpgThere are days, when, well you can not breathe, photo by Justin Britton

Friday, February 16, 2018 : warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 5, building towards an exciting season

Early in season, 300 meters are good sessions to get you on the track. This is at mile pace. Last week you ran two sets and today, you are running three. The key to interval work? Take one set at a time, and focus on your training. Want to help build your kick? In the last set, run the last one as if you are kicking in a race. Break the 300m into three sections, increase the speed in each section as you get closer to the line.

20151212-ROSA0050.jpgTuning into the race, photo by Justin Britton

Cooldown well and stretch well today. You could be sore tomorrow!

Week 5, building towards success

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

It is the time with your friends, during workouts that you will treasure 40 years after the workouts. Last weekend, one of my closest friends called me. We had first run 42 years ago, and those hundreds of days of running still remind us of the connection. It means nothing to you now, even with Instagram, but your closest relationships are with the people you toil with in workouts.

You remember those miles in the hills around Stevens Creek Dam. You remember the runs at Crystal Springs. You remember that race through the creek over the final hundred meters where the entire team ruined their new racing shoes (boy, the parents loved that one).

20151212-ROSA0045.jpgReady to race? photo by Justin Britton

Wednesday, February 14, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Week 5, building towards an exciting season

Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x250 meter stride outs, cooldown

Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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