2019 HOKA ONE ONE Spring Track & Field Training Week 7, Day 7: Sunday is for your long run


If you are a distance runner, you do long runs. Today, enjoy your long run, and then, watch USATF-TV and check out the USATF Indoor champs!

IMG_5000.jpgEnjoy the long run, photo by HOKA ONE ONE NAZ Elite

Sunday, Feb. 24, 2019-warm up, 60-65 minutes, 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 7, 2019 Track buildup- stride outs in spikes, flats all week

Monday-warm up, 40 minute run, 8 laps, 400m track, sprint straights, jog turns, core work, 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, 300m jog, (Mile pace) 20 minute run, 8 x 300m jog, (800m pace) 20 minute run, 8 x 300m, (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

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