This is week 6, day three.
It is a recovery day.
Recovery days are key to your development as an athlete. The fine-tuning of training is key in an athletes’ development. That is why you need a coach or advisor. You need someone who you respect to tell you when you can relax and when you need to focus.
Jeff Benjamin with Nick Willis, photo by Jeff Benjamin
Nick Willis is a two-time Olympic medalist. In 2008 and 2016, Nick won Olympic medalist in the 1,500m. In 2008, he won a bronze (he was upgraded to silver due to a drug positive in the race), and in 2016, Nick won the bronze in this amazingly cool sprint over the last 50 meters, running into his second Olympic medal.
Nick Willis has broken four minutes for the mile, each year for 20 straight years. His 9th place at the 114th Millrose Games on January 29, 2022, was record-setting! Nick Willis ran 3:59.71 in the Millrose Games, giving him twenty consecutive years running under 4 minutes in the mile. That was his 63rd sub-4-minute mile.
Nick Willis is an incredible racer. He has figured out how to juggle his hard days with recovery days, and he has a great coach/advisor team with his Coach, Ron Warhurst, and wife, Sierra Willis. He is a man of character.
Check out his races, and learn from them.
Today’s workout: February 16, 2022, Wednesday: warm-up, 40-50 minutes, moderate running, 5 x 100m stride outs, cooldown
This is a fun piece on Nick Willis and his magical mile at Millrose: https://www.runblogrun.com/2022/01/nick-willis-runs-35971-at-millrose-only-human-to-go-sub-4-for-20-straight-years.html
This is a wonderful interview with Nick Willis, from 2021, on his longevity: https://www.runblogrun.com/2021/02/nick-willis-speaks-it-all-atl-meet-3-zoom-presse.html
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 6, Day 3
Monday: warm-up, 40-50 minutes moderate running, 5 x 100m stride outs, cooldown
Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 6 times 2 minutes hard, 3 minutes easy, with 10 minutes moderate running, and cooldown, (hard running at 1500m pace)
Wednesday: warm-up, 40-50 minutes, moderate running, 5 x 100m stride outs, cooldown
Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 14 x 1 minute hard, 1 minute easy, 17 minutes running, then cooldown
Friday: warm-up, 40-50 minutes moderate running, 5 x100m stride outs, cooldown
Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down
Sunday: 60-65 minutes moderate pace, on trails
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