In the early season, we want to get you back into the swing of training. Racing at this time of season is about trying distances and focus is callousing for big races in late spring. Fartlek today is shorter variety. Find a loop in a park with good footing that you can crank up the speed for two minutes, then jog, and repeat. This is a great workout for 800 meters and milers. The 5000 meters guys will do it on endurance, but it is good to shake them up too.
Tuesday, January 23, 2018: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy, cooldown.
Week 2, Beginning of track season
Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4×150 meter 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, cooldown.
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 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. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. 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.