2017 Spring, Week Twelve, Day 6 , Indoor Season/Winter Training, 800 meters to 5000 meters

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Some amazing racing the last few weeks. Bellarmine Prep of San Jose, CA ran 10:03.67 for the DMR last weekend at the Stanford Invitational. That lead the nation! Last night, at the American Forks, Utah high school boys ran 16:41.30 for the 4x1600 meters! American Forks had unofficial splits of 4:26 for mile 1, 4:08 for mile 2, 4:05 for mile 3 and 4:02 for mile 4! Second place, Lone Peak, Utah, ran 17:31.04!

adidas_shoe.jpgadidas track spike (from the 1920s), from adidas collection

Saturday, April 8, 2017. Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.

Week Twelve, 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 Twelve is tough, 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, 16 times 200 meters, with 200 meter jog, 200s run at pace of current race pace, 400 meters and then,ten sit ups, ten push ups, five pull ups, cooldown.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, 6 times 800 meters, current pace for mile, ten sit ups, ten push ups, five pull ups, cooldown. 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.

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