2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 8, day 1,

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Time to get onto the track and have some fun. We will begin short track work and have some fun, remember to stretch and remember to cooldown well, watch the pace, you will want to go fast, but keep it under control, until the final two repetitions.

2015usatfxchoka3.jpgBreaking the tape, photo by Justin Britton

Monday: warm up, three miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Monday, March 5, 2018: warm up, three miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Week 8, starting to get into early season

Monday: warm up, three miles on track, jog turns, sprint straights, 4x150 meters strideout, two miles easy, cooldown

Tuesday: warm up, 16 x 200 meters, at current 800m pace, with 200 meter jog, on grass or track, cooldown

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

Thursday: warm up, 2 sets of 8x400 meters, 200m jog, 400 meters at mile pace, 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. If no race, 45-50 minute run.

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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