by Larry EderThe long day of track work builds team spirit and builds fitness. Again, do not race in workouts. My team mate Paul and I did out speedwork days at West Valley JC, with a group of fine athletes. We did not go there on easy days as some of the guys would be racing every day. Our easy days were easy and our hard days were hard, but with restraint. That year, we ran PBs from 3000m to 10,000m. The quality work, and our other runs built us up that year, and we looked forward to racing.
A day at the races, photo by Mike Deering/The Shoe Addicts
Thursday, March 28, 2019-warm up, 16 times 400m, mile pace, 200m jog, 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 12, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 16 times 400m, mile pace, 200m jog, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown
