The easy Friday workout, after a long day of intervals on Thursday, is just what the coach ordered. Enjoy the workout and have some fun with your friends!
The HOKA ONE ONE Northern Arizone Elite, who were all high school runners at one time, photo by HOKA ONE ONE
Friday, March 16, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Week 9, starting to get into early season
Monday: warm up, 3 sets of 16 times 100 meter stride outs, jog 100 meters between each stride out, a 400 meter jog between each set, 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.
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