2017 Spring/Summer Workouts, Week Fourteen, Day 7

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The importance of long runs.

There is no such thing as an overnight success in running. Bill Rodgers had to get himself back into shape, and dropped out of the 1974 Boston marathon. The next year, he came back, and ran Boston, winning it in a new AR. Bill had built his fitness with the support of Coach Bill Squires, one of the most creative and colorful people in our sport, and his training partners, Bill Rodgers developed his talent and the sport is all the better for it.

Enjoy your long run. Run with friends.

Sunday, April 23, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

1975_MARfin_Rodgers,Bill.jpgBill Rodgers, winning his first Boston, Boston 1975, photo courtesy of Boston Athletic Association

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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