by Larry EderHere’s your Friday, and enjoy the easy day, and watch some of the World Indoors (on 5.30-8.30 Eastern and again in PM, check local listings), and get inspired.
A pair of spikes, photo by Justin Britton
Friday, March 2, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Week seven, building for the big season
Monday: warm up, three miles on track, jog turns, sprint straights, 4×150 meters strideout, two miles easy, cooldown
Tuesday: warm up, Fartlek, 50 minutes, five minutes controlled, 20 times 1 minute hard, one minute easy, five minutes controlled, then, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, one set of 10 x 400 meters, 200 meter jog, at mile pace, 800m jog, 4 x 200 meters, pace of current 800m pace, cooldown, and long session of stretching.
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. If no race, 45-50 minute run.
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
