by Larry EderThere is the story of Duncan McDonald. Stanford graduate, 1976 Olympian, American record holder at 5000 meters, Duncan McDonald wore quite festive running shorts, with a Hawaian theme. He also had a mean kick and was tough from the mile to the marathon. Remember, this was the 1970s, and shorts were pretty boring. Duncan did a routine for several years where he ran a marathon on Sunday, took most of the week or two off, then, ran an indoor mile. He would always run near a four minute mile.
In the 1970s, Duncan also, I believe wore a devil outfit and did the Devil takes the hindmost mile. This event would take the last runner on each lap of the 12 lap to the mile indoor track at the Cow Palace in San Francisco. There would be about three guys left at the end of the mile! It was always a lot of fun. But, as usual, I have digressed, or went off on a tangent.
Heading to the start, photo by Justin Britton
I also recall Duncan running a 28:58 10,000m on a Friday night, and running a mile on the weekend.
I am not suggesting either for you, kind readers, as you are high schoolers or college runners. But, keeping it easy for a few weeks with the workouts below is not a bad way to start off the indoor season. Just race yourself into shape. Have some fun. Run a 1000 meters, then, a 2 mile, then, a mile. Have fun.
Oh and remember to check out a new pair of HOKAONEONE running shoes.
Here’s your first week of training:
Week 1, Before racing indoors (a Saturday race)
Monday: warm up, 4 miles easy, 8 times 150 meters stride outs, cooldown
Tuesday: Day off, or 30 minutes of walking, easy running
Wednesday: warm up, Two miles on track, sprint straights, jog turns, cooldown
Thursday: Day off, or, 30 minutes of walking, easy running
Friday: warm up, 4 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race a 1000m, mile or 3000/3200m, cooldown
Sunday: Relaxed Long run 70 minutes.
Or,
Week 1: Recovery Week:
Monday: Day off, or 30 minutes of running, walking
Tuesday: Easy 4 miles, warm up and cooldown
Wednesday: Day off, or 30 minutes of running, walking
Thursday: Easy 4 miles, warm up and cooldown
Friday: Day off, or 30 minutes of running, walking
Saturday: Day off, or 30 minutes of running, walking
Sunday: A nice, relaxed run of 50-60 minutes, enjoy the scenery
And in between seeing Star Wars new movie, check out the video and results at HOKA ONE ONE Postal Nationals.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15 and ends at 11:59 P.M. on December 12, 2017.
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
