This is week 6, day four.
Today, your workout is a fartlek or speed play. 14 minutes of hard running, one minute on, one minute off.
The good warm-up and ten minutes of strong running, then, one minute hard, one minute easy, fourteen times, and 17 minutes of recovery running and a good, long cooldown.
Woody Kincaid, photo by @kevmofoto
Woody Kincaid won the 10,000m at the 2021 U.S. Olympic Trials. In terribly hot conditions, Woody and his teammate, Grant Fisher, battled one of the finest fields in the US Trials history, and over the last kilometer, kept their cool, and went 1, 2 in the Olympic Trials.
Your workout today: February 17, 2022, Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 14 x 1 minute hard, 1 minute easy, 17 minutes running, then cooldown
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 6, Day 4
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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