A good, fast day on the track. Warm up well, and follow this workout to the letter.
A good day on the track, photo by Mike Deering for The Shoe Addicts
Thursday, May 3, 2018: warm up, 8 x 400 meters, 200 meter jog, 400m pace at Mile pace, 30 minute run, cooldown
Week 16, into racing season
Monday: warm up, 50 minutes, 4 x 300 meters cut downs ( only rule is increase speed, so if start at 58, then, 57, then, 56, then, 55), cooldown
Tuesday: warm up, 20 minutes run, 8 x 200 meters, 200 meter jog, at 800 meter pace, 20 minute run, 8 x 200 meters, 200 meter job, at 600 meter pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, 8 x 400 meters, 200 meter job, pace at Mile pace, 30 minute run, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance. If no race, 40 minute run, 4 x 300 meters cut downs, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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by Larry Eder
