by Larry EderThe big lesson for high schoolers from Boston Marathon? Learn to race, and forget about the watch. In your conference races, regionals and sectionals, it is about place and that ends your season. Learn to hone your racing skills too. Watch races on video and keep notes on your own races. Speak to your coach on how you can become a better racer!
A clean pair of spikes, photo by Justin Britton
Wednesday, April 19, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Week 14, into racing season
Tuesday: warm up, 8 x 400 meters, 200m jog, 400 meters at 800m race pace, 4 x 200 meters, 200 meter jog, 200 meters at 400m race 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 600 meters, jog 400 meters in between, at mile pace, 4 x 150m stride outs, 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.
