2017 Spring/Summer Training, Week Nineteen, Day 3, a day of relaxed running

Today is Wednesday. After the speed workout from yesterday, you need a relaxed day.

Was good fun grinding it out with these boys over 500m! #greatcitygames #nike 📷 James Rhodes

A post shared by S E B R O D G E R (@sebrodger) on Sep 13, 2016 at 3:25am PDT

Wednesday, May 24, 2017. warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Week 19 , 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, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 2 x 1000 meters, at current mile pace, 500 meter jog in between, then, 2 x 400 meters, at current 800m racing pace, 400m jog in between, 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, 8 x 200 meters, 200 meter jog, 200 meters at current pace for 400 meters, on last 200 meters, run at 90 percent but relaxed, 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.