2019 HOKA ONE ONE Spring Track & Field Training Week 22, Day 7: Championship weeks 1 and Recovery Weeks 1, A long run

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The Long Run is a great day to put all in perspective. At the end of cross country, I would always find a nice long run and consider my season, thinking about the good points and ones I needed to improve on.

IMG_5334.jpgThe long run, photo by NAZ Elite

Champ Week 1 and Recovery Week 1

Sunday, June 9, 2019 : Long run, 60-75 minutes

And remember, as you are ending one season, and beginning another, check out www.hokaoneone.com running shoes. Make sure you take off 2 weeks after track season.

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Coach Ben Rosario with athlete Ben Bruce, photo by Justin Britton/USA XC

Weeks 22, Champ week 1, or Recovery Week 1

Monday: warm up, 30 minute run, 8 x 150 m stride outs, cooldown

Tuesday: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown

Wednesday; warm up, 45 minutes, 4 x 150m stride outs, cooldown

Thursday: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown

Friday: warm up, 30 minute run, 8 x 150m stride outs, cooldown

Saturday: warm up, race, cooldown

Sunday; warm up, 75 minute run

Recovery Week 1

Monday: day off

Tuesday: 30-45 minute run, trails

Wednesday: day off

Thursday: 30-45 minute run

Friday: day off

Saturday: day off

Sunday: Long run, 60-75 minutes

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