2018 HOKA ONE ONE Recovery Week 1, Day Seven: a nice long run

The holidays are here. Make sure you get in your long run, then, do something holiday season wise! Donate some time or some money to someone in need. Give thanks for your good things in life.

A nice winter run on the track, photo by HOKA ONE ONE NAZ Elite

2026 Winter Middle Distance Training (800m-5,000m), Wednesday, January 17, 2026, Week 2, Day 6, the second week of Winter running, with Saturday as a day of racing!

Katerina Stefanaidi to compete at MIllrose Games!

Olympic winner Tola runs 2:05:40 CR in Doha!

Sunday, December 23, 2018-warm up, 50 minutes run, in a park, cooldown

Cross country is over. Now it is time to unwind.

The body now needs to recover. So does the mind.

We suggest two weeks of recovery twice a year, after cross country and track season. We are providing two options below: week 1 of total recovery (3 days of activity a week), and week 1 of indoor season for distance runners, which keeps it light, and allows you to get into a few races after your amazing cross country season.

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.

Week 1, recovery, Winter 2018-19 (no plans indoor)

Monday-take the day off

Tuesday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Wednesday–take the day off

Thursday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Friday-take the day off

Saturday-take the day off

Sunday-warm up, 50 minutes run, in a park, cooldown

Week 1, Light training, 2 weeks, (short indoor season)

Monday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Tuesday: swimming, biking, weights, and core work

Wednesday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Thursday: swimming, biking, weights, and core work

Friday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Saturday: warm up, 3k race, of 3200m, cool down

Sunday: Long run, easy 50 minutes

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Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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