2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 18, day 4, Thursday is a day on the track

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Today is one of my favorite workouts, 8 x 400 meters. Mile pace is fast and you feel fast. Warm up well, and cool down well.

IMG_5223.jpgHOKA ONE ONE, for more information, please go to www.hokaoneone.com

Thursday: warm up, 8 x 400 meters, 200 meter jog, pace at Mile pace, 30 minute run, cooldown

Week 18, into racing season

Monday: warm up, 50 minutes, 4 x 300 meters cut downs ( only rule is increase speed, so if start at 58, then, 57, then, 56, then, 55), cooldown

Tuesday: warm up, 20 minutes run, 8 x 200 meters, 200 meter jog, at 800 meter pace, 20 minute run, 8 x 200 meters, 200 meter job, at 600 meter pace, cooldown

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

Thursday: warm up, 8 x 400 meters, 200 meter jog, pace at Mile pace, 30 minute run, 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, 40 minute run, 4 x 300 meters cut downs, 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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