2018 HOKA ONE ONE 2018 RunBlogRun Spring Training, 800m-5000m, week 4, day 2, a speedy day of fartlek

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As we get into week 4, we will combine fartlek with some early interval work, and move you to the track gently. No track spikes for workout days yet. You might consider walking around house, no spikes in shoes, for an hour a day to get you legs used to wearing spikes once again. No spikes in shoes, as I do not need parents sending me hate mail.

20151212-ROSA0028.jpgFixing the spikes, photo by Justin Britton

Tuesday, February 6, 2018: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown

Week 4, Starting to focus on the prize

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, two sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.

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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