Futsum Zeinasellassie

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style."

- Maya Angelou

Personal Bests

  • 3,000m – 7:53.76 (2016)
  • 5,000m – 13:37.89 (2016)
  • 10,000m – 27:52.70 (2016)
Hoka One One Northern Arizona Elite

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Futsum's Training Log

Week of 4/24/2017 - 4/30/2017

Friday, April 28, 2017
Run - Long Run - Cutdown Long Run
7 miles normal long run straight into 10 miles cutdown= 6:00/6:00/5:50/5:50/5:40/5:30/5:20/5:10/
5:00/4:50. 1 mile cool-down for 18 total.
18 mi
Thursday, April 27, 2017
Run - Easy Run
10 mi

Run - Easy Run - Easy Run + drills/hill sprints/plyos
4 mi
Wednesday, April 26, 2017
Run - Easy Run
8 mi

Run - Easy Run
4 mi
Tuesday, April 25, 2017
Run - Easy Run - Shakeout Run
Race day simulation so we're trying to be on the same routine you'll be using for a night track race.
2 mi

Run - Critical Velocity - 20 x 400 + 8 x 100
Sedona (evening): 20 x 400 with 100 meter jog in 67. Finish with 8 x 100 (4 smooth and 4 FAST). We'll finish with plyos.
12 mi
Monday, April 24, 2017
Run - Easy Run
10 mi

Run - Easy Run - Easy run + drills/strides
4 mi

Week of 4/17/2017 - 4/23/2017

Sunday, April 23, 2017
Run - Easy Run
10 mi
Saturday, April 22, 2017
Run - Lactate Threshold - Tempo + 200s
Lake Mary. 4 mile Tempo at 5:00 pace. 5min rest. 8 x 200 in 31-32 with 1min rest.
11 mi

Run - Easy Run - Shakeout Run
3 mi
Friday, April 21, 2017
Run - Easy Run
8 mi

Run - Easy Run - easy run + drills/strides/plyos
4 mi
Thursday, April 20, 2017
Run - Easy Run
10 mi

Run - Easy Run
4 mi
Wednesday, April 19, 2017
Run - Leg Speed - Tempo + 300/200/100 x 3
1mi Tempo at 5:00. 3-5min rest. 300/200/100 x 3 = 50/32/15 48/31/15 46/30/14. 200 jog after the 300 and the 200. 3min between sets.
9 mi

Run - Easy Run
4 mi
Tuesday, April 18, 2017
Run - Easy Run
10 mi

Run - Easy Run - easy run + drills/strides/plyos
4 mi
Monday, April 17, 2017
Run - Easy Run
10 mi

Run - Easy Run
4 mi