2019 HOKA ONE ONE Spring Track & Field Training Week 19, Day 2: Tempo on Tuesday

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Tempo runs are key to your development. They make you strong and give you confidence. Stay focused!

Tuesday, May 14, 2019-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4x 150m, good effort, cool down

IMG_5330.jpgTempo runs are best done with friends, photo by HOKA NAZ Elite

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.

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Track spikes, ready to go! photo by Mike Deering/The Shoe Addicts

Week 19, 2019 Track buildup-time to get serious, racing is almost here

Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown

Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4x 150m, good effort, cool down

Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown

Thursday-warm up, 6 x 400m, 400m jog, 800m pace, 2 x 200m, cut downs, coold down

Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown

Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown

Sunday-warm up, 75-80 minutes, cooldown

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