2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week 13, day 5, Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Fridays are days to contemplate the season so far and what you want the rest of the season to be. Enjoy the day with your friends.

HOKA ONE ONE, photo by Mike Deering for The Shoe Addicts, for more info, please check out www.hokaoneone.com.

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Friday, April 13, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Week 13, time to race well

Monday: warm up, 40-45 minute run, 4x 150 meter stride outs, cooldown

Tuesday: warm up, two sets of 8 x 300 meters, , jog half distance, paced at 600m pace, Last two 300 meters, second set, do at current 400 meter race pace, cooldown

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

Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 600 meters, jog 400 meters in between, at mile pace, 4 x 150m stride outs, cooldown

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

Saturday: warm up, race your primary distance, and run a 4×400 meter, 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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