It is Monday. A big race weekend! How did you do? Think about your race. Ask your coach what you need to do to race better.
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Monday, April 9, 2018: warm up, 40-45 minute run, 4x 150 meter stride outs, cooldown
Week 12, time to race
Monday: warm up, 40-45 minute run, 4x 150 meter stride outs, cooldown
Tuesday: warm up, two sets of 8 x 300 meters, , jog half distance, paced at 600m 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 600 meters, jog 400 meters in between, at mile pace, 4 x 150m stride outs, 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.