2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 7, day 3, an easy run and some strikeouts for Wednesday

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The seventh week of the training program. Wednesday is an easy day. Enjoy it, consider the world around you on your run, enjoy the time with your friends. Have some fun on the stride outs, and enjoy the sense of running fast.

20151212-ROSA0045.jpgA clean pair of heels, photo by Justin Britton

Wednesday, February 28, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Week seven, building for the big season

Monday: warm up, three miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, Fartlek, 50 minutes, five minutes controlled, 20 times 1 minute hard, one minute easy, five minutes controlled, then, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, one set of 8 x 400 meters, 200 meter jog, at mile pace, 800m jog, 4 x 200 meters, pace of current 800m pace, cooldown, and long session of stretching.

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

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown. If no race, 45-50 minute run.

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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