This is the beginning of week 18. The fartlek, Tempo Run and long run are key. The races are very important, and each one is becoming more and more important.
Enjoy your runs. Remember how lucky you are with each day of running.
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, 60 minute run, Holmer Fartlek (32 minutes out, back in 28 minutes), 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, race, 20 minute jog, then, 12 x 40 seconds, then cooldown. If no race,
warm up, 3 times mile at current race pace, 400m jog, 6x 300 meters cut downs, 150 meter jog, 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 , or, if no race, warm up,
45 minute fartlek, 20 x 1 minute hard, one minute jog, cooldown
Sunday, 85-90 minute long run, make sure you stretch and cool down