The workout today is fast, and furious. You need a day like that once a week. We have 800m repeats and 200m repeats. You will be tired when you have to run fast, like when you are racing. One of my favorite focus points was to always run the last couple of 200m, 300m, or 150m a bit faster to prepare to run hard during a race. Consider that, but always, always, ask your coach before you add anything to workouts.
adizero Adios “Neftenga”, this shoe was worn by Haile Gebreselassie in his epic 2:03.59 Marathon WR, adidas Archive/ photo by Studio Waldeck
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 16, Day 4
Monday: warm-up, 40-50 minutes moderate running, 6 x 100m stride outs, cooldown
Tuesday: Warm-up, 4 x 800m @ 3000m pace, 400m jog, 6x200m @ 800m pace, 200m jog, 30-minute easy running, cooldown
Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 100m stride outs, cooldown
Thursday: Warm-up, 8 x 400m, @ 1500m pace, 400m jog, 4 x 200m, at 800m pace, 200m jog, 4 x 150m, stride outs, 20 minute-cooldown
Friday: warm-up, 40-50 minutes moderate running, 6 x100m stride outs, cooldown
Saturday: warm-up, 800m, 1,500m, 3000m, or 5000m, cool down
Sunday: 70-75 minutes moderate pace, on trails
