Fridays are mostly, moderate days to remind us that we gain the most in our training from the weeks, months and years of building the mortal engine. It takes 12-15 years of training to develop an elite athlete. The average Amerircan high school cross country and track athlete work out six days a week, 46 weeks a year, and two hours, fifteen minutes a day. Most of those days, a coach (37,553 coaching 1.6 million high school boys and girls in XC and track) is there, encouraging you to run, jump and throw.
Friday, February 1, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
Week 4, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 45 minute Holmer fartlek, go out easy 22.5 minutes, come back strong, 4 x 150m stride outs, 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 200 m, good pace, 100m jog, 20 minute run, 8 x 350m, good pace, 100m jog, 20 minute run, 8 x 200m, 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