2017-18 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 4, Day 1, beginning the 2018 track season,


This is the fourth week of recovery and next week begins the track season. It is also your first week back in school, and in many parts of the country, the weather is still terribly cold. Be careful. With the bad week of weather last week, we are adding a fourth week of recovery for many, and helping you return gradually back to full training.

CHALL121215-8459.jpgCharging up a hill, photo by Justin Britton

Monday, January 8, 2017, Warm Up, 4-5 miles easy, 4 times 150 meters, stride outs, then, cooldown

Week 4, last week of recovery, starting to get back to the track

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

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

Wednesday: warm up, Easy 4-6 miles, cooldown

Thursday: warm up, 40 minute fartlek workout, 10 times 2 minutes at 5k race pace, 2 minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown

Sunday: Relaxed Long run 70 minutes.

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