The days on the track get longer and faster. Today is about 200m and 300m. We suggest that they are done in flats. Warm up well, and stay focused. Make sure that you cool down.
Chris O’Hare, photo by Mike Deering / The Shoe Addicts
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Wednesday, Feb 12, 2020: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 4 x 300m, Mile pace, 150m jog between each, 20 minute cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 7, Day 3
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 4 x 300m, Mile pace, 150m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 3 minutes at 3k pace, 3 minutes easy, 2 x 30 seconds hard, 30 seconds easy, 20 minute cooldown
Saturday: Easy 45 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 65-70 minutes