by Larry EderRecovery days are key. When I was in university, I trained with an amazing junior college team, as my uni did not have a track program. These guys hammered each and every day. Soon, I learnt only to show up on hard days and do my easy days really easy. Within a month, I went on a six race binge of PBs from two miles to 10,000 meters. Big lesson, as your body needs to recover.
Warm up well, photo by Justin Britton
Wednesday, January 24, 2018. warm up, Easy 55-60 minutes, cooldown, on soft ground
Week 2, Beginning of track season
Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4×150 meter stride outs, cooldown
Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy, cooldown.
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.
Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
