by Larry EderToday, is Thursday on the track. It is the longest day of the week. Today, we focus on 200m repeats and, after a 30 minute run, we finish up with 8 x 150m. I want you to be able finish tough when you are tired. Run the 30 minute run at a good pace, and come back, and work those 150 meters, then, cooldown well and change your wet clothes. It is attention to details like wet clothes that keeps you healthy and injury-free.
Stay focused, Ce’Aira Brown, photo by Mike Deering/The Shoe Addicts
Thursday-warm up, 12-16 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 8, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown
Sunday-warm up, 65-70 minutes, cooldown
