2019 HOKA ONE ONE Spring Track & Field Training Week 6, Day 1: Monday run, stride outs, core training

Monday is the beginning of the week. Wam up well, enjoy the 50 minute run, explain your weekend, then, do 8 strideouts on the track in spikes, core training, cooldown.

A good run in the fog, photo by HOKA ONE ONE NAZ Elite

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Caster Semenya: The race to be myself, Penguin Randon House, 2023

Coffee with Larry, Footlocker (HOKA) is December 9, SPAR European XC is December 10, Dubai Marathon, Jan 7, 2024 RAK announces date of Feb. 24, 2024!

Monday, February 11, 2019-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown

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.

Time for spikes, photo by Mike Deering/The Shoe Addicts

Week 6, 2019 Track buildup- stride outs in spikes, flats all week

Monday-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown

Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 8x200m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown

Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Thursday-warm up, 8 x 400m, 200m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 200m, (800m pace), 20 minutes run, cooldown

Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Saturday-warm up, race 800m if you do mile, 5000m if you do 3200m, 400m or 600m if you race 800m (also 4x400m), cooldown, if you do not race, then, 45 minutes Holmer Fartlek, 22.5 minutes out, 22.5 minutes faster, cooldown

Sunday-warm up, 60-65 minutes, cooldown

Author

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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