by Larry EderThe ninth week is under way. Indoor season ended this last weekend. The big races are less than a month away!
Getting ready for a race, by Justin Britton
Week 9, starting to get into early season
Monday: warm up, 3 sets of 16 times 100 meter stride outs, jog 100 meters between each stride out, a 400 meter jog between each set, cooldown
Tuesday: warm up, 16 x 200 meters, at current 800m pace, with 200 meter jog, on grass or track, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 2 sets of 8×400 meters, 200m jog, 800 meter jog between sets, 400 meters at mile pace, 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. 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.
