Racing longer or shorter. That gives you some variety in athletics. Top 5000m athletes race from 1,500m to the half marathon. The top high school distance runners race cross country in the fall. Enjoy a different challenge.
After running back to back marathons (NYC and CIM), where she set a PB, Stephanie Bruce ran a 5000m PB! photo by HOKA ONE ONE NAZ Elite
Saturday, Feb 16, 2019-warm up, race 800m if you do mile, 5000m if you do 3200m, 400m or 600m if you race 800m (also 4x400m), cooldown, if you do not race, then, 45 minutes Holmer Fartlek, 22.5 minutes out, 22.5 minutes faster, 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.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 6, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minutes, 8 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, 8x200m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 8 x 400m, 200m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 200m, (800m pace), 20 minutes run, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, race 800m if you do mile, 5000m if you do 3200m, 400m or 600m if you race 800m (also 4x400m), cooldown, if you do not race, then, 45 minutes Holmer Fartlek, 22.5 minutes out, 22.5 minutes faster, cooldown
Sunday-warm up, 60-65 minutes, cooldown
