2019 HOKA ONE ONE Week 11, Summer mileage, Training week 11, Day 4, building racing fitness,

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The fartlek on Thursdays is a big deal. It taxes you, and shows you what you are made of. Take the workout one part at a time.

IMG_5330.jpgGetting in the runs, photo by NaZ Elite

Thursday, September 12, 2019: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down

Week 11, Summer mileage, Training week 11, building racing fitness

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down

Friday: 30-45 minute minute park run, relaxed

Saturday: 5k hilly race, get the first race in

Sunday: 85-90 minute long run

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