byLarry Eder
Galen Rupp, second place, Boston Marathon, photo by PhotoRun.net
The need for speed is in all track events. You need to develop whatever speed you have and find the way to use it at your best. This week, we focus on speed, and the Thursday workout is a fun but a little strange workout. Enjoy the week.
Monday, May 1, 2017. warm up, six times 200 meter hills, jog down, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.
Week 16, Spring/Summer 2017, Outdoor track season, Day One
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 times 200 meter hills, jog down, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 8 x 400 meters, current 800 meter race pace for first seven, final 400 meters, at current 400 meter pace, 400 meter jog between each repeat 400 meters, 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, 4×400 meters, 400 meters at current race pace for mile, with 30 seconds jog in between each 400 meters, 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.
