Recently in Spring Training Category

We are shaking up Monday. Some 300 meters, not all out, and some strideouts, this is a relaxed workout, but gives you a bit of speed, and some relaxed running in between.

Version 3.jpgA great pair of light spikes, makes you feel fast, to learn more about HOKA ONE ONE, please go to www.hokaoneone.com.

Monday, April 23, 2018: warm up, 20 minute run, 8 x 300 meters, 100 meter jog, 300 meters at current mile pace, 20 minute run, 6 x 150 meter strideouts, cooldown,

Long run today. Enjoy the 70-75 minutes with your friends.

Hoka One One 1.jpgHOKA ONE ONE, photo by Mike Deering for The Shoe Addicts

Sunday, April 22, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

This is the time of the season that the combination of good weather, strong fitness and a lot of runners wanting to run fast come together. Good luck in your racing today!

Version 3.jpgA clear pair of track spikes, photo by Mike Deering for The Shoe Addicts

Saturday, April 21, 2018 : warm up, race your primary distance, and run a 4x400 meter, cooldown

Hoka One One 6.jpgHOKA ONE ONE is the sponsor of our daily training program in track & cross country. Please support their shoes, and check them out at www.hokaoneone.com

Friday, April 20, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Thursday on the track, a good day to develop your speed. Remember to warm up well, cool down well and change wet clothes immediately. This is when you get sick or injured, when you are pushing your body.

Hoka One One 1.jpgHOKA ONE ONE sponsors our daily cross country and track training programs. To learn more about their superb brand, please go to www.hokaoneone.com.

Thursday, April 19, 2018: warm up, two mile run, sprint straights, jog turns, 4 x 600 meters, jog 400 meters in between, at mile pace, 4 x 150m stride outs, cooldown

The big lesson for high schoolers from Boston Marathon? Learn to race, and forget about the watch. In your conference races, regionals and sectionals, it is about place and that ends your season. Learn to hone your racing skills too. Watch races on video and keep notes on your own races. Speak to your coach on how you can become a better racer!

20151212-ROSA0029.jpgA clean pair of spikes, photo by Justin Britton

Wednesday, April 19, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

One of the lessons from yesterdays horrific Boston marathon was that those who focused on place, and not time, did well. Scott Smith was an example, Scott had gone out very conservative. When the elite race fell apart, as runners dnfed or fell way back, Smith was one of the fortunate ones who had kept their heads and focused on grinding it out to the finish.

Perhaps today, just listen to Coach giving you your splits, take off your watch and run it old school. Focus on the task at hand.

Smith_Scott-Frankfurt17.jpgScott Smith finished sixth in Boston yesterday, in horrific weather, by keeping his head, photo by Photorun.net

Tuesday, April 17, 2018: warm up, 8 x 400 meters, 200m jog, 400 meters at 800m race pace, 4 x 200 meters, 200 meter jog, 200 meters at 400m race pace, cooldown

If you get the chance, watch the Boston Marathon! top Americans in both men's and women's races, the races should be tremendous.

20151212-ROSA0028.jpgPreparing for the race, photo by Justin Britton

Monday, April 16, 2018: warm up, 40-45 minute run, 4x 150 meter stride outs, cooldown

Long runs are always pretty easy on warm, sunny days. They are, however, a bit more daunting with a spring snow storm, as we have in Fort Atkinson, Wisconsin today, and most of the Midwest. Enjoy the long run, dress warm.

20151212-ROSA0035.jpg

Heading to the race, photo by Justin Britton

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Race days are getting more important now. Your thirteen weeks of training are building towards the big days. Enjoy your race today, stay focused, and finish hard.

20151212-ROSA0045.jpgGetting ready to race, photo by Justin Britton

Saturday, April 14, 2018: warm up, race your primary distance, and run a 4x400 meter, cooldown

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