Day 11

Warm Up: Just the normal workout; jog a little bit and do ins and outs. Stretch up those legs.


Workout:

•  6x 55 meter sprint
• 6x 30 meter sprint
• 6x Flying 120's (800 meter pace)
• Lifting, if you have access to weights:
• Bench press 3x5
• Pull ups 4x5
• Dead Lifts 3x5
• Dips 2x15

Post Workout: Just do some dynamic stretching, nothing too bad today. Ice up and get ready for tomorrow!

Day 5

Warm Up: Jog 600 meters. 2 ins & outs (sprint 100, walk 100). Stretches.

Workout: Today we're going to work on speedwork in the form of a ladder. Do the following:

1. 2x 200m ~35 seconds, 45 seconds rest between each
2. 2x 400m ~78 seconds, 45 seconds rest between each
3. 1x 800m ~160 seconds, 60 seconds rest
4. 1x 1000m -Same pace as 800m, 90 seconds rest
5. 1x 600m -Same pace as 800m, 60 seconds rest
6. 1x 400m -Same pace as original 400, 45 seconds rest
7. 1x 200m  -AFAP (as fast as possible)

Post Workout: For a cooldown, go on a 1.5 mile job at a comfortable pace. Do the same stretches as before. No core and abs today, enjoy the break :)

Today was a tough day, no way around it. But speedwork will remind you that your goal as a runner is to go fast.