by Larry EderThis is one of my favorite workouts. I did it in the 1970s, once a week and it helped me, after 10-12 weeks, run Pbs in 800m, Mile and 3200m. The runs are done at talking pace and the 300ms at mile pace. Over the last set of 300 meters, always make sure the last 3 are fastest and the final one is good effort. You are, as my training partners Tim and Danny Gruber would say, Reinforcing the neuromuscular loop (thanks Coach Riggs). Lots of muscle memory, you need to remind yourself that, when you are tired, you always have a kick. A last 300 meters, increasing the speed each 100m, (thanks Coach Dellinger) can win races for you.
Getting on the track is fun, photo Photorun.net
Thursday, January 17, 2019-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.
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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
