Wednesdays is weeks like this are light, and relaxed. Funny thing is, your 45 minute now is faster and longer in distance than your early season runs. Now the key is to stay in race as long as possible and making your best move to finish. The longer you can stay in the race, the more options you will have.
Wednesday, May 15, 2019-warm up, 45 minute run, 8 x 150m, core training, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Track spikes, ready to go! photo by Mike Deering/The Shoe Addicts
Week 19, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4x 150m, good effort, cool down
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 6 x 400m, 400m jog, 800m pace, 2 x 200m, cut downs, coold down
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown