Core work keeps your body together during race stress. Medicine balls, bent leg sit ups, pull ups, push ups, weight work, jump rope, plyo work, all add up to a strong athlete who can keep his or her form together at the crucial end of a race.
Running with friends, photo by HOKA ONE ONE NAZ Elite
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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.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 6, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 8x200m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 8 x 400m, 200m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 200m, (800m pace), 20 minutes run, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, race 800m if you do mile, 5000m if you do 3200m, 400m or 600m if you race 800m (also 4x400m), cooldown, if you do not race, then, 45 minutes Holmer Fartlek, 22.5 minutes out, 22.5 minutes faster, cooldown
Sunday-warm up, 60-65 minutes, cooldown