Week 5, building towards success
Today is Friday. An easy day on the schedule. Enjoy the run, and consider a race tomorrow to see where you are at. Also, watch the USATF indoors this weekend!
Friday, February 16, 2018 : warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
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.