2017 Spring/Summer, Outdoor track season, Week Thirteen, Day One

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Monday workouts are important for the next several months. This workout was similar to what 1976 Olympic gold medalist at 1500 meters, John Walker, used in his Monday workouts. The key is to be able to change speeds, and this workout allows you to develop that skill.

Hehir_Martin-USAxc17.JPGMartin Hehir, photo by PhotoRun.net

Martin Hehir just ran a big 10,000 meter race at Stanford. His gutty running near the end of the race, took him under 28:10 for 25 laps. Remember, it's all about the hard work.

Monday, April 10, 2017. 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.

Week 13, 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, 2 sets of 4 x 400 meters, first 4 x400 meters at mile race pace, 200 meter jog in between each, then, in second set of 4x400 meters, run 4x400 meters at 800 meter mile race pace, 200 meter jog, , 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 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, jog 400 meters, 6 x 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, 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.

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