Long runs should be a weekly occurance for middle and long distance runners. We always put our long runs on three week cycles. If the regular distance was 9 miles we would go up 10 miles next week, 11 miles the next week, and then, back to 9. In high school, building up to 12-13 miles should be tops.
Enjoy the long run today. Run with friends.
Sunday, February 5, 2017, Long run, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.
Week Three, 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, 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. 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, Two sets of 6 times 300 meters cutdowns. Run the first six 300 meters, with 100 meter jog, with the 300 meters at current 800 meter pace. Jog two laps, then run final six times 300 meters, and do this as a cut down series. Again, start at 800 meter pace. So if you run first in 50 seconds, keep 2-4 at same pace, then, final two, run faster than one before. Jog two laps, then, 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. 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, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.