Tuesdays are tough days.

This is your daily training for Monday, April 9, 2024.

Your workout,


16 times 200 meters hard, at a two-mile pace, 200-meter jog,

30 minutes of easy to moderate running,

6×150 meter stride-outs,



recover, get wet clothes off, change into dry clothes,

Larry’s Deep Thoughts:

This is the fifth week of training. You are probably a little sore as the training ramps up. Ensure you drink 10-12 glasses of water (8-12 ounces) daily, perhaps some NUUN hydration. Watch carbonated beverages and caffeine ( 2 cups okay, tea, coffee, avoid soda.)

Take the time to stretch. If you have access to a chiropractor, check it out. I am using one now, and it has changed my life. Check the life of your shoes. There are lots of good ones out there. We suggest checking out brands like Brooks Running, which have a variety of shoes for your needs. Two good pairs of training shoes are an excellent investment; purchase them at a local running store to try different brands. 

Stretching is so important. Start with the big muscles, then isolate and work on more specific muscles. Pull-ups, push-ups, and bent-leg sit-ups are essential as well. 

Pack a bag or backpack with dry clothes, dry shoes, snacks, and water, and keep it with you. 

Two World Champions from the same club. Josh Kerr, Jake Wightman, a few years ago, photo from Scottish Athletics