2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 22, Day 4

The workout where you jog the turns and sprint the straights, I found in a workout plan from Sir John Walker, the first man under 3:50 for the mile and the first man to run 100 sub-four-minute miles. He also broke 4 minutes for 17 straight years.

The idea is to gradually get yourself moving as fast as possible. This helps you change gears in races! Good luck!

Elizabeth Leachman and Tamrat Gavenas Capture First-Place Titles at the 45th Foot Locker Cross Country Championships National Finals Presented by HOKA®

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Coffee with Larry, December 12, 2024, this is FootLocker XC Championships week, presented by HOKA

The Prefontaine Classic
Eugene, Oregon, USA

Men’s 10,000m, May 27, 2022, USATF Champs, photo by Kevin Morris / @kevmofoto

Your workout for today, June 9, 2022, Thursday: Warm-up, 30-minute easy run, 5000m, sprint straights, jog turns, 20-minute cooldown

2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 22, Day 4

Monday: warm-up, 40-50 minutes moderate running, 6 x 150m stride outs, cooldown

Tuesday: Warm-up, 30 minutes moderate running, 4 x 800m, 3,000m pace, jog 400m in between, 20-minute cooldown

Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 150m stride outs, cooldown

Thursday: Warm-up, 30-minute easy run, 5000m, sprint straights, jog turns, 20-minute cooldown

Friday: warm-up, 40-50 minutes moderate running, 6 x150m stride outs, cooldown

Saturday: warm-up, primary race distance or 3 miles, sprint straights, jog turns, cooldown

Sunday: 75-80 minutes moderate pace, on trails

Author

Larry Eder
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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