Across most of the US, over 1million athletes, in high school track are beginning to train. This is week 2 for our program for 2019. We begin to work this week. The vacation is over. We need to work hard for the next 8-10 weeks. Get used to it. Eat well, sleep well, and warm up and cool down. And watch your shoes!
Also, please begin my 3 exercises, 5 bent leg sit ups, 5 push ups, 2 pull ups, do them M,W,F.
Doing Stride outs, photo by HOKA ONE ONE NAZ Elite
Do your temp work with friends, photo by HOKA ONE ONE NAZ Elite
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Week 2, 2019 Track buildup
Monday-warm up, 45 minute run, 8 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown
