by Larry EderIt’s Sunday, and time for your long run. Find a fun place to run, and run with your friends. Great time to catch up and important for your training program.
A marathoning shoe from 1939, photo courtesy of adidas Communications
Sunday, April 16, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week 13, Spring/Summer 2017, Outdoor track season,
This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.
Monday, warm up, two miles on track, sprint straights, jog turns, finish with 6 times 150 meters stride outs, ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 2 sets of 4 x 400 meters, first 4 x400 meters at mile race pace, 200 meter jog in between each, then, in second set of 4×400 meters, run 4×400 meters at 800 meter mile race pace, 200 meter jog, , 4 x 150 meter stride outs, ten push ups, pull ups, sit ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.
Thursday, warm up, 6 x 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, jog 400 meters, 6 x 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, 4 x 150 meters, ten push ups, pull ups, sit ups, 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, race a team relay or a single event. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
