2017 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 2, Day 4, another easy day of running

This is day 4 of your second week of recovery running. Enjoy it. We provide you two types of workouts. Some are trying to run a few indoor races during this early Winter, using that amazing fitness you developed this past fall.

And enjoy the holiday spirit!

Eilidh Doyle-Passing the Baton, A Documentary Film Edited and Filmed by Urbane Media for Scottish Athletics

Magnifiscent Monaco! Bol 51.95 WL, Wanyonyi 1:41.44 WL, Lyles defeated Tebogo

Meeting International d’Athlétisme Herculis EBS Stade Louis II, Monaco (MON), 11 July 2025

Talking with coach, photo by PhotoRun.net

Oh and remember to check out a new pair of HOKAONEONE running shoes.

Here’s the workout for today:

Week 2, Before racing indoors (a Saturday race)

Monday: warm up, 4 miles easy, 8 times 150 meters stride outs, cooldown

Tuesday: Day off, or 30 minutes of walking, easy running

Wednesday: warm up, Two miles on track, sprint straights, jog turns, cooldown

Thursday: Day off, or, 30 minutes of walking, easy running

Friday: warm up, 4 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race a 1000m, mile or 3000/3200m, cooldown

Sunday: Relaxed Long run 70 minutes.

Or,

Week 2: Recovery Week:

Monday: Day off, or 30 minutes of running, walking

Tuesday: Easy 4 miles, warm up and cooldown

Wednesday: Day off, or 30 minutes of running, walking

Thursday: Easy 4 miles, warm up and cooldown

Friday: Day off, or 30 minutes of running, walking

Saturday: Day off, or 30 minutes of running, walking

Sunday: A nice, relaxed run of 50-60 minutes, enjoy the scenery

And in between seeing Star Wars new movie, check out the video and results at HOKA ONE ONE Postal Nationals.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15 and ends at 11:59 P.M. on December 12, 2017.

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

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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