2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 9, day 6, day at the races

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The races on the weekends are now fun, with relays, big fields and you are weeks away from running some big times. Have fun, stay flexible, embrace the challenges of racing, try different tactics and learn from your experiences.

20151212-ROSA0045.jpgA day at the races, photo by Justin Britton

Saturday, March 17, 2018: 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.

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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