29 Jan '17, 7pm

Enjoy your Sunday long run! #spring2017workouts, #runblogrun, #runningnetwork,

Week Two, Spring 2017, Indoor Season/Winter Training This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors. Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown Tuesday , Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats. Wednesday , Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown. Thursday, Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the 300 meters at...

Full article: http://www.runblogrun.com/2017/01/2017-spring-week-two-da...

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