2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 15,day 7, love the Sunday Long run

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Long runs on Sunday are part of the program. Find a nice place to run with some friends and get the run done. Make sure that you warm up and cooldown, and get the wet training gear off. This is the time of the season when you catch a cold.

IMG_5223.jpgHOKA ONE ONE is sponsor for our training programs. Please check out their racing and training footwear, www.hokaoneone.com.

Sunday, April 29, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 15, into racing season

Monday: warm up, 20 minute run, 8 x 300 meters, 100 meter jog, 300 meters at current mile pace, 20 minute run, 6 x 150 meter strideouts, cooldown,

Tuesday: warm up, 6 x 800 meters, 400 meter jog, 800 meters at current 3200 mile pace, 30 minute run, cooldown

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

Thursday: warm up, 3 x 1000 meters, pace at 3200 meter pace, 30 minute run, 8 x 160 meter strideouts, cooldown,

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

Saturday: warm up, race your primary distance. If no race, a time trial, 4 times 400 meter, at current mile pace, with 15 second break in between, add 4 times 400 meters up, and you get what you can run your mile at this very day, 30 minute 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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