We are now into the seventh week of our training program. When we add the two pre weeks, many have been training for nine to ten weeks. As we move into tempo runs, more focused hill work and longer runs, your level of fitness is increasing.
Kellyn Taylor, photo by PhotoRun.net
Remember, easy days, hard days are there for a reason.
Wednesday, August 2, 2017. warm up, easy 40-45 minute minute run, three times 150 meter stride out
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
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 fartlek, Two minutes up hill, two minutes easy,
ten times, final, Five minutes hard fartek uphill then, five minutes easy , cooldown, then one mile easy,
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, 30 minute run, then, cooldown
Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.
Thursday, warm up, One mile warm up, 6 times three minute hill run, five minute jog, one times six
minute hill run, six minute jog, cooldown
Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown
Saturday, warm up, 5k hilly road race, finish up with 4 x 150 meter stride outs, cooldown
Sunday, warm up, 65 minutes, in hills, cooldown
