Yes, this is your first day on the track. It is pretty modest, just 300 meter repeats. Two sets, and only six in a set at that. The pace is your current mile pace, so if you run 4:40 for a mile or 5:20 for a mile, that is 70 or 80 for 400 meters, then break it out, so 55-60 for the 300 meters. When I say 100 meter jog, I mean, slower that slow. And it is in flats. No spikes yet. Do a long cooldown afterwards, and stretch those big muscles afterwards.
At a certian point, you will figure out where your kick really is. Are you the 500 meters out sort, 300 meters out sort, or do you possess dazzling speed and hold off until 50 meters? You have to be pretty confident in your finish to do the 50 meters, so unless you think you are Centro, Robby Andrews or Bernard Lagat, do not try that one at home.
Thursday, February 8, 2018: 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.
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.