2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 3, day 3, Wednesday's run is for recovery


Week 3, the beginning of track season

The Wednesday and Friday recovery days are important. Make sure that you know take those days easy.

CHALL121215-8388.jpgWarming up, photo by Justin Britton

Wednesday, January 31, 2018: warm up, Easy 55-60 minutes, cooldown, on soft ground

Week 3, the beginning of the 2018 Track season

Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4x150 meter stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 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, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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