byLarry EderThe spring season is picking up. After twelve weeks of training and with the fall cross country season behind them, some fine performances are happening around the country. Continue to stay focused! We are focused on the fast training and easy runs this week.
Casmir Loxsom, photo by PhotoRun.net
Wednesday, April 12, 2017, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five 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 4×400 meters, run 4×400 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.
