Track season is the longest season of the year. Our philosphy is this. Indoor track is the anti pasto of our sport. It is a nice preliminary, but the focus is on the big meets at the end of the year. And that, dear coach, and athlete, is how we prepare these workouts. We will have you ready to race 800 meters to 5000 meters. A classic middle distance runner should be able to race over 800m, 1,500m, 3000m and 5,000 meters. And yes, a classicly trained middle distance runner, in high school, should be able to run on a 4×400 meters.
Wednesday, February 7, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground
Week 4, Starting to focus on the prize
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, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.
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.