2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 4, day 5, Friday is your easy day

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Week 4, Starting to focus on the prize

The easy days that we have included in each week are very important. You need to take it easy a few days each week, so that you will be able to recover from our workouts. Take the easy days easy and keep it focused on our hard days.

20151212-_D3_0787.jpgEnjoy your run, photo by Justin Britton

Friday, February 9, 2018 : warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Week 4, the beginning of the focus

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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