It is the time with your friends, during workouts that you will treasure 40 years after the workouts. Last weekend, one of my closest friends called me. We had first run 42 years ago, and those hundreds of days of running still remind us of the connection. It means nothing to you now, even with Instagram, but your closest relationships are with the people you toil with in workouts.
You remember those miles in the hills around Stevens Creek Dam. You remember the runs at Crystal Springs. You remember that race through the creek over the final hundred meters where the entire team ruined their new racing shoes (boy, the parents loved that one).
Wednesday, February 14, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Week 5, building towards an exciting season
Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4×250 meter stride outs, cooldown
Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, three 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, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.