The idea of developing a kick is a not as easy as it looks. Some go out a long way from the finish, say, 600m, and increase each 200m. I developed a strong kick from 300m out, but prepared myself with 500m out, and tried to keep something for the last 100 meters. The best kicker I have met? Well, tie between Nick Willis and Bernard Lagat. Willis has this magical finish and gets himself into finals with these whisping moves with 50m to go. His bronze medal in Rio was the most amazing kick of the race. Bernard Lagat in 2007, when he took the 1500m and 5000m, was sensational. Lagat kept his cool until 20 meters to go in Osaka, and saw his place for gold.
Find your strengths and weaknesses, and build on the strengths.
Thursday, April 4, 2019-warm up, 16 times 400m, mile pace, 200m jog, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 13, 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