In our weekly schedule, you have three challenging workouts a week, and now, with racing, sometimes, many times, four. The recovery days are quite important. Keep the recovery days light and know that you need to recover from the hard workouts to get the benefit. It is consistency that means the most.
Wednesday, September 20, 2017. warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
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, 50 minute easy run, 8 x 150 meter stride outs, cooldown
Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our
current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay
focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown
Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
Thursday, warm up, warm up, early season race, jog 20 minutes, finish up with 8 times 40 seconds hard,
jog two minutes in between, then, easy 2 mile cooldown.
Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown
Saturday, warm up, early season cross country race, cooldown finish up with , 4×150 meters,
Sunday, warm up, 80-85 minutes, in hills, cooldown