A long day on the track today. That is what it is all about. We want you ready when you hit the track for the big races, which are just weeks away now.
Thursday, March 15, 2018: warm up, 2 sets of 8×400 meters, 200m jog, 800 meter jog between sets, 400 meters at mile pace, cooldown
Week 9, starting to get into early season
Monday: warm up, 3 sets of 16 times 100 meter stride outs, jog 100 meters between each stride out, a 400 meter jog between each set, cooldown
Tuesday: warm up, 16 x 200 meters, at current 800m pace, with 200 meter jog, on grass or track, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 2 sets of 8×400 meters, 200m jog, 800 meter jog between sets, 400 meters at mile pace, cooldown
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.