2019 HOKA ONE ONE Spring Track & Field Training Week 22, Day 4: Championship weeks 1/ and Recovery Weeks1


I remember, many years ago, warming up for a 10,000m drill on the track and watching some 800m guys do six 200 meters at 800m race pace. Not a 200m was over 26 seconds, with the final one at 24 seconds. I was shocked how fast the guys were.

I then and went out and ran 24 laps of 400m, one at 74-75 seconds, and one at 90 seconds just to get me used to being on the track for 30 plus minutes.

The next week I ran a 10k at pace faster than my 2 mile PB time 3.

The body and heart can do amazing things. Your workouts have made you fitter than six months ago. And you can challenge your best.

Enjoy the speed today!

IMG_5330.jpgFly! photo by NAZ Elite

Thursday, June 6, 2019: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown

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.


Coach Ben Rosario with athlete Ben Bruce, photo by Justin Britton/USA XC

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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