2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 15, Monday Shake up

We are shaking up Monday. Some 300 meters, not all out, and some strideouts, this is a relaxed workout, but gives you a bit of speed, and some relaxed running in between.

A great pair of light spikes, makes you feel fast, to learn more about HOKA ONE ONE, please go to www.hokaoneone.com.

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Monday, April 23, 2018: warm up, 20 minute run, 8 x 300 meters, 100 meter jog, 300 meters at current mile pace, 20 minute run, 6 x 150 meter strideouts, cooldown,

Week 15, into racing season

Monday: warm up, 20 minute run, 8 x 300 meters, 100 meter jog, 300 meters at current mile pace, 20 minute run, 6 x 150 meter strideouts, cooldown,

Tuesday: warm up, 6 x 800 meters, 400 meter jog, 800 meters at current 3200 mile pace, 30 minute run, cooldown

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs

Thursday: warm up, 3 x 1000 meters, pace at 3200 meter pace, 30 minute run, 8 x 160 meter strideouts, cooldown,

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race your primary distance. If no race, a time trial, 4 times 400 meter, at current mile pace, with 15 second break in between, add 4 times 400 meters up, and you get what you can run your mile at this very day, 30 minute cooldown

Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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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