by Larry EderEnjoy your race day! Try a different tactic in the race! Your racing is getting better and better. The workouts have gotten harder and faster, and you are handling the workouts well. You have to hold yourself back on the easy days. All of this is good!
A race suggestion: In the two mile or 5000 meters, consider beginning to move with 600 to go in two mile and 500 meters in 5000 meters. In mile, focus on hard third lap, and then, kick. In 800 meters, hold all until 300 meters to go, try to run as even as you can. In 400 meters, run hard over last 200 meters, then, puke off to side of track, just not on coach’s shoes. (That did happen to me:)).
Scott Smith, Northern Arizona Elite, photo by PhotoRun.net
Saturday, March 31, 2018: warm up, race your primary distance, and run a 4×400 meter, cooldown, or if you
do not race, warm up, 8 x 400 meters, 400m jog, run at current mile pace, cooldown
Week 11, time to race
Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown
Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance, and run a 4×400 meter, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
