2019 HOKA ONE ONE Spring Track & Field Training Week 22, Day 1: Championship weeks/ and Recovery Weeks


The season is coming to an end. We will be providing end of season workouts through June 16, an recovery for two weeks then. If you have questions, and again, please contact us anytime, send your notes to [email protected].

Special thanks to HOKA ONE ONE for sponsoring the Summer/Fall Training programs for five years. Thanks to the 16,000 coaches and 600,000 athletes a week who follow our programs. It means alot.

hoka-one-one-carbon-x-JIM-WALMSLEY-CARBON-X-SANTA-BARBARA-17.jpgJim Walmsley, WR holder, 50 miles, 4:50.08, photo by HOKA ONE ONE

Again, our training plans are only suggestions. If you need something more focused, email us at [email protected], and we will help you. Always ask your coach before training changes and make sure you get a physical before XC season and check your shoes!

And remember, as you are ending one season, and beginning another, check out www.hokaoneone.com running shoes. Make sure you take off 2 weeks after track season.


Weeks 22, Champ week 1, or Recovery Week 1

Monday: warm up, 30 minute run, 8 x 150 m stride outs, cooldown

Tuesday: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown

Wednesday; warm up, 45 minutes, 4 x 150m stride outs, cooldown

Thursday: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown

Friday: warm up, 30 minute run, 8 x 150m stride outs, cooldown

Saturday: warm up, race, cooldown

Sunday; warm up, 75 minute run

Recovery Week 1

Monday: day off

Tuesday: 30-45 minute run, trails

Wednesday: day off

Thursday: 30-45 minute run

Friday: day off

Saturday: day off

Sunday: Long run, 60-75 minutes

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