2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week two, day 3


Recovery days are key. When I was in university, I trained with an amazing junior college team, as my uni did not have a track program. These guys hammered each and every day. Soon, I learnt only to show up on hard days and do my easy days really easy. Within a month, I went on a six race binge of PBs from two miles to 10,000 meters. Big lesson, as your body needs to recover.

CHALL121215-8355.jpgWarm up well, photo by Justin Britton

Wednesday, January 24, 2018. warm up, Easy 55-60 minutes, cooldown, on soft ground

Week 2, Beginning of 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, 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, 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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