2019 HOKA ONE ONE Spring Track & Field Training Week 10, Day 4: Thursday is your long day on the track!

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The long day on the track is there to build you up and prepare you for the season. Take it one part at a time. You can do it. The mental strength is key as well! During the long season, mental strength is the key to success.

Fauble_Scott13-USAxc17.JPGScott Fauble, photo by PhotoRun.net

Thursday, March 14, 2019-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldown

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.

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Time for spikes, photo by Mike Deering/The Shoe Addicts

Week 10, 2019 Track buildup- stride outs in spikes, flats all week, spikes racing

Monday-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down

Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown

Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Thursday-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldown

Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Saturday-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown

Sunday-warm up, 75 minutes, cooldown

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