Today is the last day of the Spring 2017 Outdoor Track Program. Thanks to the 16,000 schools who took our programs and thanks to the athletes and coaches who used it as a start for their personalized training programs.
We will start a slow launch of the Summer Mileage Program and Fall Training programs, sponsored once again by HOKA ONE ONE. For those still in track & field, we suggest you look at our weeks 17-20, but again, find what works for you!
Enjoy your long run today!
Sunday, June 4, 2017. Long run, 6-8 miles, with warm up and cooldown and yes, push ups and sit ups.
Week 20 , Spring/Summer 2017, Outdoor track season
This is our final week of Spring/Summer Training. On June 5, we begin our Summer Mileage program, which is part of the HOKA ONE ONE Postal Nationals support program.
Monday, warm up, six miles easy, 6×150 meter stride outs, finish ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 4x 400 meters then, at current 800m pace, 400m jog in between, ten push ups, pull ups, sit ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.
Thursday, warm up, 4 x 200 meters, run at 400 meter current pace, then ten push ups, pull ups, sit ups, cooldown.
Friday, warm up, 3 miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, race a team relay or a single event. Remember to warm up and cooldown.
Sunday, Long run, 6-8 miles, with warm up and cooldown and yes, push ups and sit ups.