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Home Track & Field

2019 HOKA ONE ONE Spring Track & Field Training, Week 3, Day 3, Wednesday, a run and core work!

Larry EderbyLarry Eder
January 23, 2019
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The emotion in athletics is huge. It is huge because it takes us months, perhaps years to build up the fitness and focus the effort on a key race. Days like Wednesday, with a moderate recovery run, stride outs and a core workout. At the end of a race, keeping your form, and being able to hold your final sprint better than others could down to core strength.

IMG_5275.jpgAfter a DNF at Boston, Kellyn Taylor knew she was fit, so she came back, and ran Grandma’s Marathon in 2:24.50 CR, photo by HOKA ONE ONE NAZ Elite

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Wednesday, January 24, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown

Version 3-thumb-500xauto-42017.jpgA clean pair of HOKA ONE ONE spikes, photo by Mike Deering/The Shoe Addicts

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 3, 2019 Track buildup-nothing in spikes, flats all week

Monday-warm up, 45 minute run, 10 x 200 meters, at good effort, core training, cooldown

Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown

Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown

Thursday-warm up, 20 minute run, 8 x 300 m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.

Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown

Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.

Sunday-warm up, 55 minutes, cooldown

Author

  • Larry Eder
    Larry Eder

    Larry Eder has had a 51-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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Larry Eder

Larry Eder

Larry Eder has had a 51-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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