by Larry EderWednesday is a good moderate day, after a few tough days. Keep your warmup slow, your run relaxed and focus on the core. The weeks of training build your endurance, speed, and racing fitness.
A time for racing, photo by Mike Deering/The Shoe Addicts
Wednesday, March 13, 2019-warm up, 50 minute run, 8 x 150m, core training, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 10, 2019 Track buildup- stride outs in spikes, flats all week, spikes racing
Monday-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldownrrrrrrrrr
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown
Sunday-warm up, 75 minutes, cooldown
