2017 Spring, Week Eleven, Day 7, Indoor Season/Winter Training, 800 meters to 5000 meters

In the summer of 1984, I was fortunate to join soon to be 4 time Olympic marathoner Rob De Castella (Boston champion, 2 time Commonwealth Games champ, World Champ) for a few workouts in the Bay Area. On a long run, Rob started out at about seven minute pace, on the trails of Nisene Marks, and just flew away over the last five miles of an 18 mile run. Rob was running with one of my training partners, Tim Gruber, and watching them do a 8 times 400 meters, with a 200 meter float, a few days later, and it was amazing to watch such powerful athletes.

Utta Pippig (Boston champ, 1994-96, Rob De Castella (1986 Boston champ), photo by PhotoRun.net

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Sunday,April 2, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

Week Eleven, 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. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.

Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Tuesday, warm up, four sets of 200-400-600, with half distance jog. 200s and 400s are at 400 meter current pace (If you can run 800 in 2:20, 400 meter pace is 65), 600 meters at 800 meter pace, do 400 meter jog between sets, and then,ten sit ups, ten push ups, five pull ups, cooldown.cooldown.

Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Thursday, warm up, 3 times mile, at current two mile pace, 800 meter jog, ten sit ups, ten push ups, five pull ups, cooldown. cooldown.

Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.

Sunday, Long run, 10-11 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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