2024 RunBlogRun's Winter Track & Field Training Program, Week One, Day 1, Running on New Year's Day

This is Monday, January 1, 2024.

This is New Year’s Day.

The first day of the year.

We are beginning ten weeks of Indoor Track training and racing or Winter training.

The focus is 800m to 5,000m, but 400m runners and 400m hurdlers are welcome to join.

After three weeks of recovery, we will begin quite easily.

Warm up slowly and hydrate.

Run 34-45 minutes, pretty easy,

and then,

slowly cooldown.

Hydrate,

Change your sweaty clothes and get into

something dry.

Deep thought from Larry for January 1, 2024: The truth about training is this. It is all about the muscle memory. Cumulative days of moderate training, with some tough days thrown in, will get you fit, and you should stay healthy. Attention to detail is key. Go to a running store now, and try on at least six brands of shoes, run around in them. Our dear friend, the late Gary Goettleman of Ryan’s Sports, would tell you if you get hassled, go to another store. We also suggest 2 pairs of training shoes, one for easy days (cushy) and one for fast days (trainer/racer). Juggle the shoes each day and each workout. Keep them dry, and wear clean socks.

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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Tags: Track and Field

Comments 4

Andrea Guss says:

2 years ago

Thanks Larry. Eager to start fresh 2024.

- Larry Eder says:
  
  2 years ago
  
  Happy New Year, Andrea, I hope you are well!
  
David Bynoe says:

2 years ago

Good morning, I’d love to get started as well. I’m 62 years and a masters athlete. Been competing since my 40’s. Please send the the Information for 400/ 800 that’s my area of interest. My last training interval was 1000, 1200, 800. I plan to go back to the track on Thursday.

- Larry Eder says:
  
  2 years ago
  
  David,
  
  My suggestions are two days of track work a week, make sure you warm up well, and cool down well, hydrate and get out of wet clothes right away, as they leads to catching colds.
  Reach out every 3 week, For Tuesdays, begin with 4 x 300m, at current mile pace, jog 2-3 minutes between, then, 6 x 150 meter stride outs, at moderate pace, Thursdays,
  400m, 600m, 700m, with 3 minutes-5 minutes in between, pace for 400m is mile pace, 600m is mile pace, 700m is mile pace, a good 5-7 miles on Sunday, easy days are up to
  you, I would encourage an hour walk on easy days or short, 30 minutes of running, one day off a week, (learned that from jeff Galloway).