The idea of progressive workouts is not new. Today, you have more options on training than everr before. We provide a very basic progrram that works for athletes. Coaches are encouraged to fine tune their workouts for their teams. Some athletes need more rest. Some need less.
HOKA ONE ONE, photo by Larry Eder
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Wednesday, Januay 30, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
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Week 4, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 45 minute Holmer fartlek, go out easy 22.5 minutes, come back strong, 4 x 150m stride outs, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 200 m, good pace, 100m jog, 20 minute run, 8 x 350m, good pace, 100m jog, 20 minute run, 8 x 200m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown