2017 Spring, Week Four, Day 4, Indoor Season/Winter Training, 800 meters to 5000 meters

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Thursday, February 9, 2016. Warm up, 4 times 800 meters, 400 meter jog in between, 800 meter repeats at 800m for your current mile, 6 x 300 meters, 300 meters at pace of 400 meter for current mile for first four, run last two 300 meters as fast as you can. 200 meter jog in between each 300 meters. Ten push ups, ten sit ups, then cooldown.

Week Four, Spring 2017, Indoor Season/Winter Training

This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.

Monday, Warm up, 6 mile run, 6 x 150 meter stride outs. Push ups, sit ups (bent leg), Ten each, cooldown.

Tuesday, Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds).with 200 meter jog (keep moving), in between). On last two repeats of 400 (11, 12 of 12 x400 meters, run the last two at your current mile pace, with 200 meter job. Ten push ups, ten sit ups, cooldown. No spikes, this workout in flats.

Wednesday, Warm up, 6 miles, on soft surfaces, 6 times 150 meters, Ten sit ups and ten push ups, cooldown.

Thursday, Warm up, 4 times 800 meters, 400 meter jog in between, 800 meter repeats at 800m for your current mile, 6 x 300 meters, 300 meters at pace of 400 meter for current mile for first four, run last two 300 meters as fast as you can. 200 meter jog in between each 300 meters. Ten push ups, ten sit ups, then cooldown.

Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 6 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.

Saturday, Race day. Race 800m, 1000 meters or 2 miles. If you can not race, do the following: Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repeat 20 times, cooldown easy three miles.

Sunday, Long run, 9-10 miles, with warm up and cooldown and yes, push ups and sit ups.

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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