We are one week from the NB Nationals and two weeks from USATF Juniors. For those focusing on those events, keep with our program now, which is focused on speed, recovery and using the callousing of past 21 weeks to run your best races now. If you are done with track and running cross country, please take a two week break, as your body needs it as does your mind (we have suggested two weeks of recovery in daily emails).
Friday, June 8, 2018, warm up, 30 minute run, cooldown
Week 21, the championship weeks
Monday: warm up, 45 minutes, 6 times 150 meter stride outs, cooldown
Tuesday: warm up, 4 times 400 meters, 400 meter walk in between, 400 meters at 800m race speed, 4 x 150 meter stride outs, cooldown.
Wednesday: warm up, 45-50 minutes, easy, cooldown
Thursday: warm up, 4×200 meters, 200 meter walk, 200m at current 800 meter race speed, cooldown
Friday, warm up: 30 minute run, cooldown
Saturday: Warm up, Race, cooldown
Sunday: 70 minute run, relaxed