2017-18 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 4, Day 6, Saturday workout or early season race, January 13, 2018!


I remember my indoor races. I first raced indoors in 1974 in Saint Louis at an armory, I believe, in East Saint Louis. There was this amazing team from East Saint Louis High, all in Chuck Taylor high tops, sliding around the cones on a hard wood all sports floor. These guys looked like a combination of speed skaters and relay runners. It was so cool!

I have a memory of running a 3000 meter race, over 22 laps in the San Francisco Cow Palace, around 1980-81. The next night, I helped at the RW Indoor Classic, where runners like Steve Scott (140 sub 4 minute miles), Ray Flynn (agent, Irish NR holder), John Walker (1976 Olympic gold medalist, first man under 3:50 for mile), trying to break four minutes in San Francisco indoors. 160 yard indoor track, and it bounced!

Have some fun racing, run either under your normal distance or over your normal distance.

CHALL121215-9982.jpgPutting on your spikes, photo by Justin Britton

Saturday, January 13, 2018. : warm up, race 1k, mile or 800 meters, cooldown.

Week 4, last week of recovery, starting to get back to the track

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, Two miles on track, sprint straights, jog turns, cooldown

Wednesday: warm up, Easy 4-6 miles, cooldown

Thursday: warm up, 40 minute fartlek workout, 10 times 2 minutes at 5k race pace, 2 minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown

Sunday: Relaxed Long run 70 minutes.

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