As we build towards our big races, we build our speed and strength. Follow the workouts exactly, and get your rest, hydrate, eat well and focus on the workouts!
Monday, April 2, 2018: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown
Week 12, time to race
Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown
Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance, and run a 4×400 meter, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.