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.
Time for a race, photo by Mike Deering/The Shoe Addicts
Friday, February 1, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
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
