2017 Spring/Summer Workouts, Week Fourteen, Day 4

Molly Huddle, photo by PhotoRun.net

Updated 21 April, inability to count.

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A long day of speed work builds confidence. Enjoy the workout today, know that it builds your strength and racing readyness.

Here’s your Thursday workout!

Thursday, warm up, 6 x 400 meters, 2 mile race pace, 30 second jog (yep, that is 30 seconds between each) between each 400 meters, 800 meter jog, 4 x 200 meters, current 400m race pace, 200 meter jog, 4 x 150 meters, ten push ups, pull ups, sit ups, cooldown.

Week 14, 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, 4 x 800 meters, at mile race pace, 4 x 200 meters, at 400 meter pace, 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 400 meters, 2 mile race pace, 30 second jog (yep, that is 30 seconds between each) between each 400 meters, 800 meter jog, 4 x 200 meters, current 400m race pace, 200 meter jog, 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.

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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