2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 9, day 7, loving the long run

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The long run is the key to building a fine week of training for most of the year. Today, get your 70-90 minutes in, with some friends and then, watch the United NYC Half Marathon and the Skechers Performance LA Marathon, two fine races and inspiring events.

CHALL121215-0014.jpgWhen do I breathe again? photo by Justin Britton

Sunday, March 18, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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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