The hill workouts have been going on now for over six weeks, and you get stronger each and every week. This week, you will notice that we cut back from twelve to ten repeats. Try running the hills a bit faster today, and then, jog down easily, and repeat. On your two mile run afterwards, run at a good pace, and then, cooldown.
Tuesday, August 22, 2017. warm up, easy 2 miles, run ten 200 meter hill repeats, shorten stride, pump arms, look down at your feet, jog down easy, 2 mile run, then, cooldown
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15!
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes,
5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes
at 5k race pace, cooldown
Tuesday, warm up, easy 2 miles, run ten 200 meter hill repeats, shorten stride, pump arms, look down
at your feet, jog down easy, repeat, then, 2 mile run, then, cooldown
Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.
Thursday, warm up, one mile easy, 50 minute fartlek, after 5 minutes, 2 minutes hard, two minutes easy, repeat ten
times, at 48 minutes, three minutes hard, then, one mile easy cooldown,
(if you so desire, fartlek should be run on hilly course)
Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown
Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown
Sunday, warm up, 75 minutes, in hills, cooldown