by Larry EderMemories come from the strangest places. Easy runs, goofing off, crazy fast speed work and races where you were challenged and you respond. For me, breaking five mintues for the mile was unthinkable in my sophomore year. I broke five minutes in my junior year, and took 90 seconds off my two mile that year as well. Lots of summer running and dedicated training my junior year in cross country and over the winter were the key. You all are running well, nave have ten weeks of training under your belt.
Geoffrey Kamworor, photo by PhotoRun.net
Geoffrey Kamworor is one of my favorite athletes. He has battled Mo Farah on roads and track. He has defeated him on the roads, but never on the track! Will 2017 be his year?
Wednesday, March 22, 2017 warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Week Ten, 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 Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 3 x 1200 m, 800m, 400m, with half distance jog. 400 meter jog between sets, first set at mile pace for 2 mile, second set at current mile pace, third set at current mile pace, ten sit ups, ten push ups, five pull ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, six times 800 meters, 400m jog, 800 meters at current mile pace, finish with 2 x 200 meters, first at current 400m pace, second all out, jog 800 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
