A day on the track is what we do on Thursdays. As we build your strength and speed, we callous you for the upcoming season. My trick for speed days? Take one repeat at a time, and focus on the tack. Don’t show off, do not get into races, leave that for race days.
Thursday, March 1, 2018: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, 800m jog, 4 x 200 meters, pace of current 800m pace, cooldown, and long session of stretching.
Week seven, building for the big season
Monday: warm up, three miles on track, jog turns, sprint straights, 4×150 meters strideout, two miles easy, cooldown
Tuesday: warm up, Fartlek, 50 minutes, five minutes controlled, 20 times 1 minute hard, one minute easy, five minutes controlled, then, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, one set of 10 x 400 meters, 200 meter jog, at mile pace, 800m jog, 4 x 200 meters, pace of current 800m pace, 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. If no race, 45-50 minute run.
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.