I remember 300 meter repeats during the winter of my junior year at Bellarmine Prep in San Jose. Steve Pensinger was our coach, and he had us believing that we could do anything. We worked hard in January and February, which, in Northern California in the 1970s meant you were running in the rain alot. Two sets of 300 meter repeats was a weekly workout. We thrived on it, as we could see ourselves getting fitter and fitter each week. The key was, over the last four, to run them one second faster than the one before. It was a great way to develop our kicks for 800 meters and the mile.
That year, I ran Pbs from 880 yards to 2 miles. Our track was built in 1912, and was dirt, as well as 352 yards. We ran 11 laps for two miles. Rain made the place a series of gullies, so interval work on the said track was a grind. It made us stronger. We took pride in the fact that we could run fast on the surface. The surface was sand, a bit of rock, among other things. We had an affection for the track as we knew we when to kick, and it was a huge surprise to many of our competitors.
You will note I have added push ups and sit ups (bent leg) to our regimens. I want to see you build up to 25-50 of each each day. If you do not have a weight room, these two exercises are critical. My only other suggestion is to add pull ups, starting with one and building up to 10 to 25 a day.
The West FootLocker team, December 2016, photo by PhotoRun.net
Thursday, January 26, 2017. Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 55 seconds for first set and bring them down one second each time on second set. If you can run 2:20, then that means, start at 63 seconds and bring them down one second on the final four. Idea is to run last two faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.
Week Two, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.
Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown
Tuesday, Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.
Thursday, Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 55 seconds for first set and bring them down one second each time on second set. If you can run 2:20, then that means, start at 63 seconds and bring them down one second on the final four. Idea is to run last two faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Saturday, Race day. Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repreat 20 times, cooldown easy three miles.
Sunday, Long run, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.
