How is training going? How about we mix it up a bit and do some track work?
Track is a great indicator of your fitness as it gives you accurate times over an accurate distance. It is great for speed work and it is also fast as it is completely flat and a bit cushiony…
You might get sore at first from the new surface but it usually comes more from the speed work. It is called doms or muscle damage. It is basically micro tear in your muscle that once healed, create strength and muscles build up but you need to let it heal first or that will be the easiest way to get injured. Best to help with this is recovery, Glutamine Pure, massage, wear compression after training, stretch and eat + drink clean…
Work outs. Always do at least 10min warm up. Walk if you like. Train every second days but you can do Pilates, yoga & stretching or other sports easy on days off
Mon run 30min easy on grass
Wed run 60min inc track. Wup and Wdown is 15min easy jog inc 5 short 50m sprints. Main is 10x200m max x200m easy jog L1
Fri run 60min easy on the flat + soft surface
Sun run 75min on undulated course in 10x4min at 90% x1min easy float
Tue run 30min easy on grass
Thur run 60min inc track. Wup and Wdown is 15min easy jog inc 5 short 50m sprints. Main is 5x400m max x200m easy jog L1
Sat run 90min easy in hills inc 10x50m strides with walk back + 10x200m tempo on grass x200m easy L1 jog
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