When you see an elite athlete run a great race, know that the seeds of that race begain 12-15 years ago. Core training and the daily workouts are what build success. Many athletes sucked in high school, and many of those late developers had huge challenges. The top athletes who have had many successes also have challenges. Our sport is personal and emotional. It is about appreciating our mortal engines.
Friday, January 25, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
Week 3, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 45 minute run, 10 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 300 m, 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