2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 10, day 7, savor the long run

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Long runs are the building blocks for all middle distance runners. Your 70-90 minutes is a key weekly builder to you higher fitness and better racing.

TeamPic2018.JPGHOKA ONE ONE NAZ Elite team, photo by Ben Rosario/HOKA ONE ONE NAZ Elite coach

Enjoy the long runs, a great experience with friends.

Sunday, March 24, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 10, time to really race, jump and throw!

Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown

Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown

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

Saturday: warm up, race your primary distance, and run a 4x400 meter, cooldown

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

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