by Larry EderThis is week six, and day one of that week. Today is a recovery day, as you did a long run yesterday and had a race on Saturday.
Follow the workout plan, please, as recovery days mean a lot. They allow your muscles to recover from tough days.
This past weekend, Bowerman TC athletes ran spectacularly, at 5000 meters for both men and women.
In the women’s 5000m, held on February 12, 2022, at Boston University Valentines Day meeting, fast times were run! Gabrielle DeBues Stafford set a North American record of 14:31.38 at 5000 meters, with Elise Cranny setting AR of 14:33.17, and Courtney Frerichs, in 14:48.75. Twenty-five laps of gutty running, courtesy of the Bowerman Track Club.
Elise Cranny, Gabrielle DeBues Stafford and Courtney Frerich, February 12, 2022, photo by JHK Photo
In the Bowerman Track Club, Coaches Jerry Schumacher and Pasqual Dobert have carefully developed a culture that encourages teamwork, attention to detail and focus. Canadian Gabrielle DeBues Stafford continues to excel, with her wins at New Balance Indoor 3000m and now, the 5000m at Boston University. We may see her at the Belgrade World Championships!
Your workout for the day: February 14, 2022, Monday: warm-up, 40-50 minutes moderate running, 5 x 100m stride outs, cooldown
Gabrielle DeBues Stafford, photo by JHK Photo
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 6, Day 1
Monday: warm-up, 40-50 minutes moderate running, 5 x 100m stride outs, cooldown
Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 6 times 2 minutes hard, 3 minutes easy, with 10 minutes moderate running, and cooldown, (hard running at 1500m pace)
Wednesday: warm-up, 40-50 minutes, moderate running, 5 x 100m stride outs, cooldown
Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 14 x 1 minute hard, 1 minute easy, 17 minutes running, then cooldown
Friday: warm-up, 40-50 minutes moderate running, 5 x100m stride outs, cooldown
Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down
Sunday: 60-65 minutes moderate pace, on trails
