This is Wednesday, April 10, 2024.

This is your workout for Week 5, Day 3.

This is the first full day of Spring.

Your workout today:

Warm-up today,

45-55 minutes easy to moderate pace,

6 x 150-meter stride-outs,



get out of wet clothes,


Larry’s Deep Thought: Recovery day is a day to reduce the stress in your workout so your body can recover. Keep the day relaxed. 

There are hard days and easy days in every training schedule.

Some weeks are more difficult than others, so watch how you recover from the hard days. My coach in college had me check my pulse each morning,

and if it was 6-10 points over normal resting, then keep the next day accessible.

Hydration and sleep are essential. Drink 8-12 glasses of water daily; I also suggest a NUUN-type drink.

On easy days, keep the pace accessible and spend some time stretching.

Luis Grijalva took 4th at the World Championships at 5,000 meters in Eugene in 2022 and Budapest in 2023. Luis went to Northern Arizona University and is now running for HOKA NAZ Elite.

Luis Grijalva is gutty and talented, and he can handle tough, fast paces. He is fun to watch race. Watch this guy take an Olympic medal!


The 5000m heats, World Athletics Championships
Eugene, Oregon, USA
July15-26, 2022, photo by Kevin Morris