2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 21, day 5, Friday is an easy day of running


We are one week from the NB Nationals and two weeks from USATF Juniors. For those focusing on those events, keep with our program now, which is focused on speed, recovery and using the callousing of past 21 weeks to run your best races now. If you are done with track and running cross country, please take a two week break, as your body needs it as does your mind (we have suggested two weeks of recovery in daily emails).

Alexander_ColbyFHL-Martinez18.jpgColby Alexander, 2018 Martinez Classic, photo by Kevin Morris/MorrisFoto

Friday, June 8, 2018, warm up, 30 minute run, cooldown

Week 21, the championship weeks

Monday: warm up, 45 minutes, 6 times 150 meter stride outs, cooldown

Tuesday: warm up, 4 times 400 meters, 400 meter walk in between, 400 meters at 800m race speed, 4 x 150 meter stride outs, cooldown.

Wednesday: warm up, 45-50 minutes, easy, cooldown

Thursday: warm up, 4x200 meters, 200 meter walk, 200m at current 800 meter race speed, cooldown

Friday, warm up: 30 minute run, cooldown

Saturday: Warm up, Race, cooldown

Sunday: 70 minute run, relaxed

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