2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 13, day 7, Love the long run

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Long runs are always pretty easy on warm, sunny days. They are, however, a bit more daunting with a spring snow storm, as we have in Fort Atkinson, Wisconsin today, and most of the Midwest. Enjoy the long run, dress warm.

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Heading to the race, photo by Justin Britton

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

Week 13, time to race well

Monday: warm up, 40-45 minute run, 4x 150 meter stride outs, cooldown

Tuesday: warm up, two sets of 8 x 300 meters, , jog half distance, paced at 600m pace, Last two 300 meters, second set, do at current 400 meter race 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 600 meters, jog 400 meters in between, at mile pace, 4 x 150m stride outs, 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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