2017 Spring/Summer Training, Week Twenty, Day 4, a day of relaxed running

Thursday is a speed day, and the last speed week workout of this 20 week program. Enjoy the workout.

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Thursday, June 1, 2017. warm up, 4 x 200 meters, run at 400 meter current pace, then ten push ups, pull ups, sit ups, cooldown.

Week 20 , Spring/Summer 2017, Outdoor track season

This is our final week of Spring/Summer Training. On June 5, we begin our Summer Mileage program, which is part of the HOKA ONE ONE Postal Nationals support program.

Monday, warm up, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 4x 400 meters then, at current 800m pace, 400m jog in between, ten push ups, pull ups, sit ups, cooldown.

Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Thursday, warm up, 4 x 200 meters, run at 400 meter current pace, then ten push ups, pull ups, sit ups, cooldown.

Friday, warm up, 3 miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Saturday, Race today, race a team relay or a single event. Remember to warm up and cooldown.

Sunday, Long run, 6-8 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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