2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 18,day 3, Wednesday, a relaxed day!


IMG_5223.jpgHOKA ONE ONE, to learn more about this fine brand, please go to www.hokaoneone.com.

There have been some amazing performances this past weekend. Katelyn Touhy ran a 9:47 for the 3200 meters, en route hitting the 1600m in 4:45. She came back the next day, and won the 1600m in 4:45. Sydney McLaughlin, in only her third 400 meter hurdles for the year, broke the WJR once again with her 52.75 for a 400 meters with ten intermediate hurdles. Yep, the 400 meter hurdles is the most sadistic race on the track. But what do we learn from these two athletes? Athletes at all levels do better with planning.

Think about it!

Wednesday, May 16, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

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 job, 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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