2017 Spring/Summer Workouts, Week Fourteen, Day 5

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Today is an easy day on our schedule.

Ghebreslassie_GirmayFHL1-Beijing15.jpgGhirmay Ghebrselassie winning Beijing 2015, photo by PhotoRun.net

I was speaking yesterday with Ghirmay Ghebrselassie, of Eritrea, who has won a World Championship gold medal on the marathon and who also has won New York. Each time I interview Ghirmay, he gets much better at expressing his love of running and his level competitiveness. He told me that he wants to run fast this time, but knows that he must be patient. Patience is a great skill in our sport. If you can be patient, and do the daily workouts, they will build up to make you faster and stronger.

Good luck!

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.

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