As we get closer to the big races, we try and give you some variety. This is one of my favorite workouts. Warm up, and begin with a jog around the turn, then, build into a sprint, running 5k pace down the straights, then, jog around turn and repeat for 12 laps of a 400 meter track. You feel good after this, with some fast running but in a gentle fashion.
Breaking the finish, photo by PhotoRun.net
Cooldown well.
Thursday, November 2, 2017. warm up, 3 miles on track jog turns, sprint straights, running at race pace, cooldown
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15!
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, relaxed 45-50 minutes of running, 8 x 150 meter strideouts, cooldown
Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our
current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay
focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown
Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
stretching.
Thursday, warm up, 3 miles on track jog turns, sprint straights, running at race pace, cooldown
Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown
Saturday, warm up,big race, warm up well, race well, cool down, consider your race.
Sunday: warm up, 85-90 minute modereate paced long run today, watch for any injuries from your race day, cooldown.
