Monday is the beginning of the week. I used to enjoy time before practice. Warm ups at West Valley College, where I did my track work in college, was fun. There was stretching, telling stories, and more stretching. The long warm up and cool down was 3-4 miles, in the neighorhoods of Saratoga, CA. Running with Doc, Karbo, Jim Thylin, Tom Dorst, and my daily training partner, Paul Geza Gyorey, was fun. We went to West Valley on Monday, Wednesday for tough days. We did not go on easy days as we were doing double workouts and knew what worked for us. We raced 30-35 times a year, 2 miles to 10,000m, and picked the months of November and May to race well.
We learned about easy days, and they were important. Keep it relaxed on Mondays!
Monday, May 6, 2019-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
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Week 18, 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, 8 x 200m, 200m jog, good effort, cool down
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 2x 4x400m, 400m jog, first set of 400m at mile pace, 200m jog, second set of 400m at 800m pace, cooldown
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