2017 Spring/Summer Workouts, Week Eighteen, Day 1, a day of relaxed running

The success of your training is about consistency, callousing for racing and how your combine your hard workouts with your recovery efforts. All portions are important as well as good sleep, proper nutrition and proper hydration.

Claudia Lane Malibu HS outdueled Brie Oakley Grandview HS in Arcadia Invitational 3200 9:57.52 to 9:57.59. That time makes her 6th fastest CA all-time. Kirby Lee photo. #arcadiainvitational #awesomerace #3200m

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Monday, May 15, 2017, warm up, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Week 18 , Spring/Summer 2017, Outdoor track season, Day One

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, 12 times 200 meters, with 200 meter jog, a 400m average pace for current mile race pace, so if you run 4:40 for mile, and 400m pace is 70, your 200m is 35 seconds, 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, 3 miles, jog turns, sprint straights, 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.