This is our first speed work of the season. Warm-up well, and do this in flats, please. The recovery between the 400m is long, deal with it. We will be cutting them back soon. In this first workout, the desire will be to run faster than suggested, don’t. Keep the pace a 3k or 2-mile pace, and keep the 400m jog easy. Once the 12 x 400m is completed, cooldown slowly, as it is your first time on the track in some time. Keep in flats the first few times you train on the track, please.
Courtney Frerichs, leading 10,000m, at The Ten, Sound Running, photo by Wendy City Video
Your workout for today, March 17, 2022, Thursday: Warm-up, 12 x 400m, at 3000m pace, 400m jog in between, cooldown slow and make sure tha
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 10, Day 4
Monday: warm-up, 40-50 minutes moderate running, 6 x 100m stride outs, cooldown
Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 8 times 2 minutes hard, 3 minutes easy, with 15 minutes easy running, and cooldown, (hard running at 1500m pace)
Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 100m stride outs, cooldown
Thursday: Warm-up, 12 x 400m, at 3000m pace, 400m jog in between, cooldown
Friday: warm-up, 40-50 minutes moderate running, 6 x100m stride outs, cooldown
Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down
Sunday: 65-70 minutes moderate pace, on trails
