byLarry EderYou are getting very fit. If you ran cross country and then, followed out Winter and spring program, you are getting awesomely fit. Make sure you are hydrating (8-10 glasses of water a day). Make sure you are eating vegetables, fruits, nuts, lean meats, good fish (sardines, anchovies, salmon, trout), and yes, you can do well as a vegan, just make sure you do tofu ( I love tofu sausages, tempeh and grilling tofu with curry power and olive oil). You have a mortal engine, power it well.
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Wednesday, May 2, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
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.
