2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 8, day 4, a hard day of running

This is a long workout, keep the pace, and stay focused.

Putting on spikes, photo by Justin Britton

Thursday, March 8, 2018: warm up, 2 sets of 8x400 meters, 200m jog, 400 meters at mile pace, 800 meter job between sets, 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, 800 meter jog between sets, 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.