byLarry EderThe 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.
After 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
Wednesday, January 24, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
A 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
