Getting back to work on the track can be fun, but, it must be respected, or injury can happen. So, be careful, note that this is not a real tough workout, but it will get you sweating. Warm up for 1-2 miles and cooldown for 1-3 miles.
West FootLocker team, Dec 2016, photo by PhotoRun.net
Tuesday, Janary 17, 2017, Warm up, Sub maximal interval workout, 8 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.
Week One, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.
Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown
Tuesday, Warm up, Sub maximal interval workout, 8 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.
Thursday, Short Repetitions. Warm up, One set of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 50 seconds and bring them down one second each time. If you can run 2:20, then that means, start at 60 seconds and bring them down one second each time. Idea is to run last faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Saturday, Race day. If you can race, 800 meters, 1000 meters, or 2 miles. Do a long warm up and long cool down. In the race, get out well and kick from 400 meters out in the 2 mile and 200 meters out in the 1000 meters or 800 meters. cooldown long as well. Five push ups, five bent leg sit ups.
Sunday, Long run, 7-8 miles, with warm up and cooldown and yes, push ups and sit ups.
