2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week one, day 7

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Sunday is long run day. Long runs are a key workout for middle distance runners. There were some weeks when I really liked running long runs with my training partners. As I got fitter, I would like to run long runs with my daily trianing partners. Enjoy your long runs, find some cool places to run them. My college coach set up a loop in the Santa Cruz moutnains through old ghost towns.

20151212-ROSA0028.jpgPrepping for the race, photo by Justin Britton

Sunday, January 21, 2018: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 1, Beginning of track season

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

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

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

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five 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, if you do not race, then, two miles on track,

sprint straights, jog turns, 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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