After a hard day on the track, an easy day is required. Warm up, keep your run relaxed and focus on the core work. You will begin Spring outdoor track in the next couple of weeks, if you have not started already. Stay focused on the training.
You will race well in April and May. The first few races are shaking out the rust from last season. Be patient. Your work now will make you faster. Stay focused on the prize.
My junior year of high school, I finally broke five minutes for the mile, after not having broken six minutes the season before. The difference? I ran all summer, I worked hard in cross country, and I listened to my coaches in the spring. For me, going under 11 minutes for 2 miles, after running over 12 minutes for 2 miles, was a revelation. A few years later, I would run two miles under ten minutes. Your body can do amazing things. Just listen to it. And always listen to your coach.
Friday, March 1, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 8, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 5x300m, 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, 12 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown
Sunday-warm up, 65-70 minutes, cooldown