Lasse Viren, Dick Quax, Klaus Peter-Hilldebrand, 1976 Olympic 5000m final, photo courtesy of stuff.co.nz
This workout makes me feel really fast! The abiity to change gears, and relax and then, fly again, is really a great feeling. I recall doing this one with my training partners and we really enjoyed it. I got the idea from a workout the late Dick Quax related to me (1976 Olympic 5000m silver medalist, WR holder (1977) 5000m, Nike marathon champ, 1980, 2:10.47 PB).
Dick Quax, Bobby Hodge, 1980 Nike OTC Marathon, photo courtesy of JuanAntonioMartinez.mex
Thursday: warm-up, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown
2021 RunBlogRun, week # 8, Fall Cross Country Racing Season, Day 4
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
