Workouts
Cross Training
Mid Range Intervals
We work down to these from longer intervals around mid season. We are starting to concentrate on building more speed now that the base is built and strength is building.Example 1: 400 repeats
16 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)Example 2: Mixed repeats
4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00) 4 x 800 at race pace, 400 meter recovery run (under 4:00) 4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)Example 3: Relay intervals
Two runners take turns running 400 repeats, team totals 5 to 6 miles. While one is running a 400 the other is staying moving and waiting for their turn. These are run at or above race pace depending on the goals for the day.next 5 days
Nada
Nothing on the schedule
inspirations
There are people who have no bodies, only heads. And many athletes have no heads, only bodies. A champion is a man who has trained his body and his mind, who has learned to conquer pain for his own purposes. A great athlete is at peace with himself and at peace with the world; he has fulfilled himself. He envies nobody. Wars are caused by people who have not fulfilled themselves.
- Sam Dee
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