The long run, on Sundays, is a fixture in this program. Over the next couple of weeks, we will begin our Summer Cross Country Training program, sponsored once again by our friends at HOKAONEONE.
Enjoy your long run today. Consider that sixteen year old Jakob Ingebrigtsen of Norway ran a 3:58.09 for the mile in the Bowerman mile, becoming the youngest sub four minute miler in history! His brothers are both stars as well! Also note that DJ Principe ran 4:00.47 in the Bowerman mile as well!
Enjoy your run!
Sunday, May 28, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week 19 , 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, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 2 x 1000 meters, at current mile pace, 500 meter jog in between, then, 2 x 400 meters, at current 800m racing pace, 400m jog in between, 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, 8 x 200 meters, 200 meter jog, 200 meters at current pace for 400 meters, on last 200 meters, run at 90 percent but relaxed, 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.
