300 meter cut downs are one of my favorite workouts. The idea is to get faster and faster. This type of workout gives you confidence in your leg speed and your racing.
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Monday, April 30, 2018: warm up, 50 minutes, 4 x 300 meters cut downs, 100 meter w ( only rule is increase speed, so if start at 58, then, 57, then, 56, then, 55), cooldown
Week 16, into racing season
Tuesday: warm up, 20 minutes run, 8 x 200 meters, 200 meter jog, at 800 meter pace, 20 minute run, 8 x 200 meters, 200 meter job, at 600 meter pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 8 x 400 meters, 200 meter job, pace at Mile pace, 30 minute run, 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, 40 minute run, 4 x 300 meters cut downs, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.