2018 HOKA ONE ONE Postal Nationals Summer Training, Week 5, Day 2, It's Tuesday, and we have a challenging fartlek workout for you!

Fartlek is the Swedish term for ‘Speedplay’. These workouts were first done by great Swedish runners in the 1940s and 1950s as an alternative to interval training. It is a simple as one wants or as complex as one wants. In Holmer Fartlek, I would run 30 minutes out, and then, run as hard as I could on the way back, probably around 25 minutes. The fartlek I give you are workouts that help build your sense of pace and your endurance. Today’s workout is pretty challenging, and it is meant to be. Follow the workouts to the letter. Push yourself at level you can now.

Kyle Merber, Colby Alexander, HOKA ONE ONE milers, photo by PhotoRun.net

Elizabeth Leachman and Tamrat Gavenas Capture First-Place Titles at the 45th Foot Locker Cross Country Championships National Finals Presented by HOKA®

2024 Fall Cross Country Training & Racing Program, December 15, 2024, Week 13, Day 7, the FINAL long run of the cross country season

2024 Fall Cross Country Training & Racing Program, December 14, 2024, Week 13, Day 6, the FINAL race of year, Footlocker, presented by HOKA!

Tuesday, July 24, 2018-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown

This is a summer long mileage program. We are starting week 5. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.

Week 5, Fifth week of cross country summer training

Monday-warm up, easy 45-50 minutes, cooldown

Tuesday-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown

Wednesday-warm up-easy 45-50 minutes, cooldown

Thursday-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 45–50 minutes, cooldown

Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes

Sunday-50-55 minute easy long run

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."
View all posts