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 10/15/2018 - 10/21/2018

Thursday, October 18, 2018
Run - Easy Run
10 mi

Run - Easy Run
4 mi
Wednesday, October 17, 2018
Run - Hybrid - 3 mile, Mile/1200/800/400, 3 mile
Camp Verde. 3 mile, Mile/1200/800/400, 3 mile. 3mile tempo= 5:10/5:00/4:50.
1mi jog.
Mile/1200/800/400= 4:40/3:24/2:12/64. (2min rest between everything)
5min rest.
3mile tempo= 5:00/4:50/4:40.
(3up and 2down today)
13.5 mi

Run - Easy Run - Shakeout Run
3 mi
Tuesday, October 16, 2018
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides/plyos
4 mi
Monday, October 15, 2018
Run - Easy Run
10 mi

Run - Easy Run
4 mi

Week of 10/8/2018 - 10/14/2018

Sunday, October 14, 2018
Run - Steady State Run - 10 mile steady state
Buffalo Park. 10 mile steady state at 5:20 pace (can be a little faster if feeling good).
16 mi
Saturday, October 13, 2018
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides/plyos
4 mi
Friday, October 12, 2018
Run - Easy Run
10 mi

Run - Easy Run
4 mi
Thursday, October 11, 2018
Run - Critical Velocity - 20 x 300
20 x 300 in 51 with 200 jog recovery.
12 mi

Run - Easy Run
4 mi
Wednesday, October 10, 2018
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides
light set of drills/strides post run.
4 mi
Tuesday, October 9, 2018
Run - Easy Run
8 mi
Monday, October 8, 2018
Rest Day