2019 HOKA ONE ONE Spring Track & Field Training Week 23, Day 2: Championship weeks 2 and Recovery Weeks 2, Tuesday is about running very fast!!!!!

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So, in the champ weeks, I used to do them even when I did not make a championship meet. My idea was to find a couple of race, 5k, 10k, 2 mile and see what I could do.

Bruce_StephanieFL-NyMini19.JPGStephanie Bruce, 2nd, USATF 10k road champs, photo by PhotoRun/NYRR

Stephanie Bruce races 5k to the marathon, and she has scored PBs indoor/outdoor 5ks, 10 miles, marathon plus fast 10,000m and 10ks. She is relentless.

In my second senior year in college, I did the workouts noted this week and improved from 32:40 to 31:08 on same course, in one year. I ended my season then on a high note.

Champs Week 2, Day 2

Tuesday, June 11, 2019: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown

Recovery Week 2, Day 2

Tuesday, June 11, 2019: 30-45 minute run, trails

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.

IMG_1161.jpg

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

Weeks 22, Champ week 2, or Recovery Week 2

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 2

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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