by Larry EderTempo workouts are key to your success. Callous yourself for racing during the season. Tempo runs help you handle the rigors of middle distance racing, and it is a key part of a modern training program.
Ce’Aira Brown, photo by Mike Deering/The Shoe Addicts
Tuesday, March 5, 2019-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 2 x 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
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Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 9, 2019 Track buildup- stride outs in spikes, flats all week, spikes racing
Monday-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 2 x 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 400m, 200m jog, 800m pace, 20 minute run, 8 x 150 m strideouts, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown
Sunday-warm up, 65-70 minutes, cooldown
