2019 HOKA ONE ONE Week 12, Summer Mileage , Training week 12, Day 2, Tuesday is tempo day

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In high school in the 1970s, if you ran cross country, you ran "The Postal". The postal was a team event where you went to the track and ran 2 miles all out, at end of XC season. You would take the average team time and compare to teams all over the world. I did them 2 times in high school, once in college. In high school, I hit 10:52, a big PB for me. In college, I hit 9:51. Back then, South Eugene High school had a team that averaged 8:56!

HOKA ONE ONE brought postals back in 2016, you can find the site at https://www.hokaoneonepostalnationals.com.

IMG_5330.jpgSpeed is key and you must develop it with care, photo by NAZ Elite

We are changing workouts a bit this week. We will begin tempo runs today.

Tuesday, Sept 17, 2019 : 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown

Week 12, Summer mileage, Training week 12, building racing fitness

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

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