I love a good track work out. They really hurt but you always know where you stand fitness wise and where you should be at for a specific time of the year.
It is even better if you can get a few training partners of similar level together so you can push each other and share the pain.
You always find another gear when you have someone to chase, to drop or to keep up with. Give it a try!
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.
Remember to take glutamine to aid your muscle recovery and magnesium to stop cramping . . . these supplements work like a charm 🙂
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 10x300m max x100m easy jog L1
Fri run 45min easy on the flat + soft surface
Sun run 75min on undulated course in 10x5min as 1min at 90%, 1min at 80%, 1min at 85%, 1min at MAX effort and 1min at 65% of your max heart value
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 5x1000m steady to hard x400m easy jog L1
Sat run 90min easy in hills inc 10x50m strides with walk back + 10x150m tempo in hills at 90% with high cadence with recovery down hill