2017 Spring, Week One, Day Six, Indoor Season/Winter Training

This is the first week of your Spring training. Some of you will have indoor races, some of your will have outdoor all comers. Some of you might find a one mile, or 5k at local road race. The idea is to get in a good effort today.

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Saturday, Race day, January 21, 2017. If you can race, 800 meters, 1000 meters, or 2 miles. Do a long warm up and long cool down. In the race, get out well and kick from 400 meters out in the 2 mile and 200 meters out in the 1000 meters or 800 meters. cooldown long as well. Five push ups, five bent leg sit ups.

Week One, Spring 2017, Indoor Season/Winter Training

This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.

Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown

Tuesday, Warm up, Sub maximal interval workout, 8 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.

Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.

Thursday, Short Repetitions. Warm up, One set of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 50 seconds and bring them down one second each time. If you can run 2:20, then that means, start at 60 seconds and bring them down one second each time. Idea is to run last faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.

Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Saturday, Race day. If you can race, 800 meters, 1000 meters, or 2 miles. Do a long warm up and long cool down. In the race, get out well and kick from 400 meters out in the 2 mile and 200 meters out in the 1000 meters or 800 meters. cooldown long as well. Five push ups, five bent leg sit ups.

Sunday, Long run, 7-8 miles, with warm up and cooldown and yes, push ups and sit ups.

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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