byLarry EderIt is Sunday and for all those following our nine weeks of weekly training, it is long run day. The run today is seventy minutes. Do it at a pace you can talk at, and put some hills into it, but remember to have fun. Afterwards, cooldown, get into some dry clothes and watch the Birmngham Diamond League meet, as it is the last domestic race for Mo Farah on the track.
Kellyn Taylor, photo by PhotoRun.net
Sunday, August 20, 2017, warm up, 70 minutes, in hills, 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 opens 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 run, moderate pace, 4 x 150 meter stride outs, cooldown
Tuesday, warm up, easy 2 miles, run twelve 200 meter hill repeats, shorten stride, pump arms, look down
at your feet, jog down easy, 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, 3 minutes hard, two minutes easy, repeat ten
times, 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, 70 minutes, in hills, cooldown
