Across most of the US, over 1million athletes, in high school track are beginning to train. This is week 2 for our program for 2019. We begin to work this week. The vacation is over. We need to work hard for the next 8-10 weeks. Get used to it. Eat well, sleep well, and warm up and cool down. And watch your shoes!
Also, please begin my 3 exercises, 5 bent leg sit ups, 5 push ups, 2 pull ups, do them M,W,F.
Week 2, 2019 Track buildup
Monday-warm up, 45 minute run, 8 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown