byLarry EderLong runs are always pretty easy on warm, sunny days. They are, however, a bit more daunting with a spring snow storm, as we have in Fort Atkinson, Wisconsin today, and most of the Midwest. Enjoy the long run, dress warm.
Heading to the race, photo by Justin Britton
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week 13, time to race well
Tuesday: warm up, two sets of 8 x 300 meters, , jog half distance, paced at 600m pace, Last two 300 meters, second set, do at current 400 meter race 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.
