2016-2017 HOKA ONE ONE, Week 21, Day 1: final week of recovery


We are adding one more week of recovery training, as we have had requests that some are just getting back to school and need another week to get on their feet. So, as a public service, enjoy this final week of recovery before we begin to build for the major indoor events and of course, the outdoor season.

Some high schools do not have outdoor programs, so indoor is their season. We will provide a program that will give you good fitness in indoor, but give the majority who will have outdoor seasons a focus for the Spring.

Thanks, once again, for following our program!

20151212-_D3_0510.jpgThe moment of victory! photo by Justin Britton

Monday, January 9, 2017 : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, cool down. Oh, and start you bent leg sit ups and push ups. Just start with five each.

Week 21: A final week of recovery...

Tis is the second week of the new year. This is your fourth week of recovery. Keep this schedule this week, and we will begin a regular schedule of training next week for the spring season. You are just heading back to school, get back on a regimen.

Monday : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, cool down.

Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Wednesday: A nice 5 mile run, in a park, on soft ground, keep it relaxed. Remember to warm up and cooldown.

Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.

Friday: Warm up; 4-mile run, run on a soft surface, cool down.

Saturday: If you can fine a low key mile race, or 800 meter race, or, better yet, a two mile, do it and just keep it relaxed. See where you are at. You will be surprised how much fitness you have kept.

Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.

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