So, in the champ weeks, I used to do them even when I did not make a championship meet. My idea was to find a couple of race, 5k, 10k, 2 mile and see what I could do.
Stephanie Bruce, 2nd, USATF 10k road champs, photo by PhotoRun/NYRR
Stephanie Bruce races 5k to the marathon, and she has scored PBs indoor/outdoor 5ks, 10 miles, marathon plus fast 10,000m and 10ks. She is relentless.
In my second senior year in college, I did the workouts noted this week and improved from 32:40 to 31:08 on same course, in one year. I ended my season then on a high note.
Champs Week 2, Day 2
Tuesday, June 11, 2019: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown
Recovery Week 2, Day 2
Tuesday, June 11, 2019: 30-45 minute run, trails
And remember, as you are ending one season, and beginning another, check out www.hokaoneone.com running shoes. Make sure you take off 2 weeks after track season.
Weeks 22, Champ week 2, or Recovery Week 2
Monday: warm up, 30 minute run, 8 x 150 m stride outs, cooldown
Tuesday: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown
Wednesday; warm up, 45 minutes, 4 x 150m stride outs, cooldown
Thursday: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown
Friday: warm up, 30 minute run, 8 x 150m stride outs, cooldown
Saturday: warm up, race, cooldown
Sunday; warm up, 75 minute run
Recovery Week 2
Monday: day off
Tuesday: 30-45 minute run, trails
Wednesday: day off
Thursday: 30-45 minute run
Friday: day off
Saturday: day off
Sunday: Long run, 60-75 minutes
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