Tuesday is a tough day of training. Warm up together and work together to get the work done. Do not go faster than the workout, do just what is said. Then, cool down well.
Consider that great performances by Americans for six men of top ten and two women in top ten.
Jordan Hasay, Galen Rupp, Desi Linden, photo by PhotoRun.net
Week 14, Spring/Summer 2017, Outdoor track season,
This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.
Monday, warm up, two miles on track, sprint straights, jog turns, finish with 6 times 150 meters stride outs, ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 4 x 800 meters, at mile race pace, 4 x 200 meters, at 400 meter pace, 4 x 150 meter stride outs, ten push ups, pull ups, sit ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.
Thursday, warm up, 6 x 400 meters, 2 mile race pace, 30 second jog (yep, that is 30 seconds between each) between each 400 meters, 800 meter jog, 4 x 200 meters, current 400m race pace, 200 meter jog, 4 x 150 meters, ten push ups, pull ups, sit 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, race a team relay or a single event. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
