2019 HOKA ONE ONE Spring Track & Field Training Week 21, Day 2: Tuesday is fast

The sense of speed and fitness is compelling to all of us. I recall end of season workouts, where, for me, going 8 x 400m in 62-64, with a 200m jog felt like flying. I recall running a fast mile on the track, by myself and knowing, I was ready to race. Such are the feelings right now. Focus, and know that fast times are there.

Enjoying speed, photo by HOKA ONE ONE NAZ Elite

This Day in Track & Field , January 21, Paavo Nurmi’s Magical 55 race tour continues (1925), written by Walt Murphy

2026 Winter Middle Distance Training (800m-5,000m), Thursday, January 23, 2026, Week 2, Day 5, An easy day on Friday!

2026 Winter Middle Distance Training (800m-5,000m), Thursday, January 22, 2026, Week 2, Day 4, A day on the track

Tuesday, May 28, 2019-warm up, 8x 400 m, at 2 mile pace, 400 jog in between, 6x 150m, good effort, cool down

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.

Track spikes, ready to go! photo by Mike Deering/The Shoe Addicts

Week 21, 2019 Track buildup-time to get serious, racing is almost here

Monday-warm up, 45 minutes moderate run, back to the track, 6 x150m stride outs, core work, cooldown

Tuesday-warm up, 8x 400 m, at 2 mile pace, 400 jog in between, 6x 150m, good effort, cool down

Wednesday-warm up, 45 minute run, 6 x 150m, core training, cooldown

Thursday-warm up, 4 x600m, at mile pace, 4x200m cut downs, coold down

Friday-warm up, 45 minute run, 6 x 150m, core training, cooldown

Saturday-warm up, Prime distance (1 race), cooldown

Sunday-warm up, 75-80 minutes, cooldown

Author

Larry Eder

Larry Eder has had a 52-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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