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Day 072 - Track Day

WUMain Set:2 x 1000 at sub race pace1 x 1000 at race pace,1 x 400 all out, all intervals with good recoveryWD        Training via ActiveMail

This week begins the count down toward your race. You have done all the work you need to do to reach your goal. Now your focus is to get race ready. The experts tell us that 7-14 to get the physiological benefits of a workout, and the 7 day number really only applies to non-mortals. Therefore, pretty much everything from here on out is to get you feeling good about racing and allow your body to recover fully so that you can take advantage of all that hard work. You will still have a few tough workouts, but as you will see, they are not as hard as what you've already done. This week is similar to the week I had leading up to the Olympic Trials 3000m race, which I won.



Standard WU

* 1-2 miles easy jogging,

* stretch,

* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.



Main Set

* 3 x 1000m, 1 x 400

* Run the first 2 1000's at the same pace as you ran the 1000's in your last 1000 workout.

* The last 200 of the 1000's should still be your fastest. You need to pick up the pace slightly with 200m to go and run hard down the home stretch. If you aiming for sub 6, that would put your overall time at around 3:30-3:35.

* Aim to jog 1 =- 2 = laps between the 1000's; but as always take enough recovery to keep the times on track (so to speak).

* Run the 3rd 1000 evenly at just below race pace, about 3:42- 3:44 for those of you aiming for sub 6 per mile.

* Jog 1-2 laps slowly, then run the 400m as fast as you can.



Standard WD