This is Wednesday, March 27, 2024.

This is your workout for Week 3, 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 key. Drink 8-12 glasses of water a day, and I also suggest a NUUN-type drink.

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

Rai Benjamin, USATF Outdoor Track and Field Championships held at Hayward Field, University of Oregon, July 6-10, 2023, photo by Kevin Morris