The consistency of training gives your life a daily schedule. Morning run, class, lunch, class, big session, home, dinner, texting much of night. Truth is, at 11 weeks into the season, you are getting fit. Your endurance from last cross country season has given you a strong base and the long work we did over the winter gives you the ability to handle the fast pace. Your finish needs to be fine tuned, but we will do that over the next five to eight weeks. Each race adds a level of intelligence to your racing.
I am reminded of Frank Gagliano, one of the finest coaches and finest men that I know. Gags, as he is known, is a man who combines the practical with the profain (look it up). Gags is a keen observer of the human condition and he is both tough and thoughtful. He coaches the HOKA ONE ONE New Jersey New York TC, which has a load of fine American middle distance runners. Gags wants runners to challenge their best.
Take one day at a time, one run at a time and enjoy the present. Enjoy the method.
Monday, March 18, 2019-warm up, 40 minutes moderate run, back to the track, 16 times 150 meter stride outs, easy jogs between, core work, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 11, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 40 minutes moderate run, back to the track, 16 times 150 meter stride outs, easy jogs between, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 6x200m good effort, 200m jog btw each, 6x300m, good effort, 300m jog between each, 6x400m, 200m jog btw, 6x300m, good effort, 200m jog btw, 6x200m, 200m jog btw each, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown