Today’s main focus is three times a 1000 meters, with stride outs following. It will be a long day, but a good workout for this time of the season.
Thursday, April 26, 2018, : warm up, 3 x 1000 meters, pace at 3200 meter pace, 30 minute run, 8 x 150 meter strideouts, cooldown,
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.