As you get back into running this week, take your time warming up and cooling down. The first few weeks back will feel a bit difficult, well, depending on how your did your four weeks of recovery. Just follow spring training, day by day, and if you have questions, send us an email to RunBlogRun@gmail.com.
Wednesday, January 17, 2018. warm up, Easy 55-60 minutes, cooldown, on soft ground
Week 1, Beginning of track season
Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown
Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,
sprint straights, jog turns, cooldown
Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.