We have encouraged you to race the past 8 Saturdays, or do a fartlek. This week, we do not want you to race. The big season is coming and some are finishing the indoor season.
Here’s the big secret. You can only really peak twice a year, and it is physcial, mental and emotional. Take the time and focus to get the best out of yourself.
Saturday, March 2, 2019-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute 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