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Home 2017 Spring Track Season

2017 Spring, Week Five, Day 5, Indoor Season/Winter Training, 800 meters to 5000 meters

Larry Ederby Larry Eder
February 17, 2017
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This is a busy weekend in the track world! Artie Connor Invite at Armory on Feb 17, Ocean Breeze AC on Feb 18, Muller Indoor GP on Feb 18 (Birmingham). Check them out, and remember to get in your run today. Try a 1000 meters or a 3000 meters all comers race this weekend.

Butchart_Andrew-NBin17.jpgAndrew Butchart ran fine races at mile, 3000 meters and 2 mile races in US indoor races, photo by PhotoRun.net

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Friday, February 17, 2018, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Week Five, 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. Week five is tough, long intervals, some variety, remember, that you will be tired. Remember you push ups, sit ups too. Consider pull ups, start with two a day.

Monday, Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Tuesday, Long Day of intervals, Warm up, Sub maximal interval workout, Set # 1: 400 meter, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog, (pace for all three is at current mile pace, so if you can run 5 minutes, 400 meters at 75, 600 meters at 1:52, 800 meters at 2:30), 800m jog then Set #2: 400 meter , 200m jog, 600 meters, 200m jog, 800 m, 200m job ( pace for all three one second faster than current mile pace, so at 5:00 mile, 400m @74, 600m@1:50, 800m@2:28), 800m jog, then, Set#3: 400m, 200m jog, 600 meters, 200m jog, 800 meters, 200m jog (pace for all three, at current mile pace, 400m@75, 600m@1:52, 800m@2:30), 800 meter jog, Set #4, Six times 200 meters,200m jog, first four at current 800 meter race pace: so if you have 2:20 pace, then, 35, 35, 35, 35, final two times, 200 meters, at least 2-3 seconds faster than first four, so if you ran 35 seconds, try 32-33 seconds pace for last two 200 meter repeats, with 200 meter jogs, 800 meter jog, stretch, then long cooldown. Get off wet clothes and jog in dry tshirt and sweats (avoid colds).

Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.

Thursday, Warm up, 3 times 1 mile, mile run at current 2 mile race pace, with 800m jog between miles (so, if 11:15, then pace for miles is 5:37, or 88 pace), mile jog, then, six times 200 meters, at mile race pace, (5:00 mile, then 200 meters at 37), cooldown.

Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles. If you have raced three straight weekends, then consider 2 miles, and see how it feel.

Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

Author

  • Larry Eder

    Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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Larry Eder

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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