After twelve weeks of training the early season races changes into the big months of April and May. Now it is time to begin racing the big races. Take the races one at a time.
Observe. Focus. Learn. Race.
Saturday, March 30, 2019-warm up, Prime distance (1 race) and relay, if needed, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 12, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 150m stride outs, 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, 16 times 400m, mile pace, 200m jog, 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