Enjoy your long run today. After the run, check out the World Cross Country Champs, from Kampala, Uganda. Great performances there today, in very, hot and humid conditions! Check out how Geoffrey Kamworor defends his title!
Geoffrey Kamworor, photo by PhotoRun.net
Sunday, March 26, 2017 Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week Ten, 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. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 3 x 1200 m, 800m, 400m, with half distance jog. 400 meter jog between sets, first set at mile pace for 2 mile, second set at current mile pace, third set at current mile pace, ten sit ups, ten push ups, five pull ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, six times 800 meters, 400m jog, 800 meters at current mile pace, finish with 2 x 200 meters, first at current 400m pace, second all out, jog 800 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
