So, we are moving to quarters now. 400 meter repeats at mile pace, should be a good workout. Please do this workout in flats. Make you that you stretch before and after.
Thursday, February 22, 2018: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.
Week Six, building to the big season
Monday: warm up, two miles on track, jog turns, sprint straights, 4×150 meters strideout, two miles easy, cooldown
Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, cooldown, and long session of stretching.
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
