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Home Track & Field

2019 HOKA ONE ONE Spring Track & Field Training Week 8, Day 5: a moderate Friday (get your core work in!)

RBR Adminby RBR Admin
March 1, 2019
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After a hard day on the track, an easy day is required. Warm up, keep your run relaxed and focus on the core work. You will begin Spring outdoor track in the next couple of weeks, if you have not started already. Stay focused on the training.

IMG_1665.jpgCe’Aira Brown, photo by Mike Deering/The Shoe Addicts

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You will race well in April and May. The first few races are shaking out the rust from last season. Be patient. Your work now will make you faster. Stay focused on the prize.

My junior year of high school, I finally broke five minutes for the mile, after not having broken six minutes the season before. The difference? I ran all summer, I worked hard in cross country, and I listened to my coaches in the spring. For me, going under 11 minutes for 2 miles, after running over 12 minutes for 2 miles, was a revelation. A few years later, I would run two miles under ten minutes. Your body can do amazing things. Just listen to it. And always listen to your coach.

Friday, March 1, 2019-warm up, 50 minute run, 8 x 150m, 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.

IMG_6763.jpg

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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