Wednesday is recovery day. Do something fun, find a park and get your run in, and then, do your strideouts. Enjoy the great weather (well, in most of the country).
HOKA ONE ONE sponsors this daily training program for high school track & cross country runners, please check out their line of footwear, www.hokaoneone.com. photo by Mike Deering, for The Shoe Addicts.
Wednesday, April 25, 2017 : warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs.
Week 15, into racing season
Tuesday: warm up, 6 x 800 meters, 400 meter jog, 800 meters at current 3200 mile pace, 30 minute run, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 3 x 1000 meters, pace at 3200 meter pace, 30 minute run, 8 x 160 meter strideouts, cooldown,
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance. If no race, a time trial, 4 times 400 meter, at current mile pace, with 15 second break in between, add 4 times 400 meters up, and you get what you can run your mile at this very day, 30 minute cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.