Thursday was one of my favorite days to workout in high school. We did lots of 300 meter repeats and 200m repeats. The following workout I recall completing 4-6 times each spring. In my junior year of high school, i finally ran competitive times over 880 yards, mile and 2 mile. I would move with 300m to go and the workouts gave me confidence.
Confidence is key in your daily running, find one thing to commend yourself on each day.
Thursday, February 21, 2019–warm up, 8 x 400m, 300m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 300m, (800m pace), 20 minutes run, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 7, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 40 minute run, 8 laps, 400m track, sprint straights, jog turns, core work, 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, 300m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 300m, (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