2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 11, day 4, a day of speedwork

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This a challenging workout.

20151212-ROSA0035.jpgGetting ready for workout, photo by Justin Britton

Thursday, March 29, 2018: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown

Week 11, time to race

Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown

Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown

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

Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown

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

Saturday: warm up, race your primary distance, and run a 4x400 meter, cooldown

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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