As you get to the end of week 4, find an all comer’s meet on Saturday or an indoor meet, and have some fun. Run an 800 meters, a mile or a 1000 meters. See how you feel, and work hard over the last 200 meters.
Remember to watch the Millrose Games on NBC on Saturday! It will be an amazing meet!
Week Four, 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, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.
Tuesday, Warm up, Sub maximal interval workout, 12 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).with 200 meter jog (keep moving), in between). On last two repeats of 400 (11, 12 of 12 x400 meters, run the last two at your current mile pace, with 200 meter job. Ten push ups, ten sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.
Thursday, Warm up, 4 times 800 meters, 400 meter jog in between, 800 meter repeats at 800m for your current mile, 6 x 300 meters, 300 meters at pace of 400 meter for current mile for first four, run last two 300 meters as fast as you can. 200 meter jog in between each 300 meters. Ten push ups, ten sit ups, then 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.
Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.