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SIMEON BIRNBAUM

This will be fun!  

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I didn't add and pre-post run work, but if you haven't been doing anything post-run, now is not the time to add anything new. 

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We'll try to hit threshold from all different points:

5:20

5:00

4:40 

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And then 10 days out, get somewhat of a race simulation in there with the (400/200), which I stole from Jama Aden, Dibaba's coach.  I think it fits with what you need...being able to run 3:40 pace and then switch gears into a 52-54s last lap.  

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The main thing is not to do anything dumb and get sharp since you're in GREAT shape right now. 

MONDAY 6/19 

  • Off

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TUESDAY 6/20

  • 50' End Run + 100-80-60-40m Strides ​​

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WEDNESDAY 6/21

  • Long Run @ Victoria Lake (11 miles) 

    • Run this how you feel.  ​

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THURSDAY​ 6/22

  • 50' End Run + 100-80-60-40m Strides ​​​​

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FRIDAY 6/23

  • Lactate Threshold + Speed-Endurance (800m/400m)

    • 15' Easy + Sprint Drills & Strides

    • 1600-800-1600-800-1600-800

      • Miles @ 5:00/ 800's @ 2:20

      • 200m in 2' for recovery on everything

    • 3x150m

      • Fast, Faster, Fastest for each 50m like you would in a race.  

      • Making finals will come down to the last 50m.

    • 1mi jog on turf

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SATURDAY 6/24

  • 60' Recovery Run

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SUNDAY 6/25

  • 50' E + 5x8s HS

    • I think you still have to play it safe with the hamstring and just do these as 90% effort

    • Use hills to get a slightly different stress than you'd get on the flat

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MONDAY 6/26

  • 2mi out/ Tempo Back (5:20 effort) + Sprint Drills

      • 4x (400/200)

        • 400 @ 60-59-58-57

        • Jog 200m

        • 200m @ 29-28-27-26

        • Walk/Jog an easy 400m between sets (3-4 minutes) 

        • This workout will help with being able to cover surges and kick off of 1500m pace AND run 1500m pace while fatigued. 

        • Each set gets faster; you'll want to spike up 

        • This workout hits some speeds faster than you've done in training for a bit, so be cautious 

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TUESDAY 6/27 

  • OFF 

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WEDNESDAY 6/28 

  • 60' Easy 

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THURSDAY 6/29

  • 50' E + 100-80-60-40m 

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FRIDAY 6/30 

  • Maintenance Work

  • 20' out/ 4x (3:1) @ 4:55 pace on the way back

  • Sprint Drills

  • 8x200m @ Mile Rhythm w/ Diagonal jog recovery (30-27s)

  • 3x150m @ 400/800

  • 1mi barefoot 

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SATURDAY 7/1

  • 50' Rec Run

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SUNDAY 7/2

  • 40' E + 100-80​-60-40m 

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MONDAY 7/3

  • 10' out/ 1x4' @ 4:55 pace on the way back

  • Sprint Drills

  • 300-200-150-100m @ Mile-1200-800-400m Speeds w/ full recovery 

  • 1mi jog on the turf

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TUESDAY 7/4 

  • OFF 

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WEDNESDAY 7/5 

  • 30' E + 200m (Mile) 150m (1200) 100m (800) 50m (400) 

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THURSDAY 7/6

  • AM: 5' shakeout + 2x5s Strides 

  • USATF 1500m Prelim

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FRIDAY 7/7 

  • 20' E + Easy Strides

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SATURDAY 7/8

  • USATF 1500m Finals 

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