2019 HOKA ONE ONE Spring Track & Field Training Week 8, Day 4: a long day on the track

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Today, is Thursday on the track. It is the longest day of the week. Today, we focus on 200m repeats and, after a 30 minute run, we finish up with 8 x 150m. I want you to be able finish tough when you are tired. Run the 30 minute run at a good pace, and come back, and work those 150 meters, then, cooldown well and change your wet clothes. It is attention to details like wet clothes that keeps you healthy and injury-free.

IMG_6143.jpgStay focused, Ce'Aira Brown, photo by Mike Deering/The Shoe Addicts

Thursday-warm up, 12-16 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, 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.

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

Week 8, 2019 Track buildup- stride outs in spikes, flats all week

Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown

Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 5x300m, 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, 12 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown

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

Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown

Sunday-warm up, 65-70 minutes, cooldown

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