by Larry EderWeek 3, the beginning of track season
This is a fartlek workout that will shake you up a bit. That is good too! We are trying to help get you used to running fast again, and this will take 6-8 weeks, so be patient.
Always something to do before a race, by Justin Britton
Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 easy, cooldown
Week 3, Beginning of 2018 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, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes 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.
