2019 HOKA ONE ONE Recovery Week 3, day Seven, Long runs are for Sundays

This is the final day of recovery. Today is a long run day. Go out with your friends, and go to the trails. Enjoy the time with your friends, and know that, to be successful at running, one must take the build on your fitness, day after day, week after week, year after year. To be a successful world class athlete, one will spend 12-15 years developing your mortal engine. There are life lessons to be learned.

Coach Tom Nohilly massaging NJNYTC, photo by RunBlogRun

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Sunday, January 6, 2019: Long run, easy 50 minutes

This is the third week of recovery. If you need another week. take it. Recovery time is really a personal thing.

Cross country is over. Now it is time to unwind.

The body now needs to recover. So does the mind.

We suggest 2-3 weeks of recovery twice a year, after cross country and track season. We are providing two options below: week 1 of total recovery (3 days of activity a week), and week 1 of indoor season for distance runners, which keeps it light, and allows you to get into a few races after your amazing cross country season.

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.

Week 3, recovery, Winter 2018-19 (no plans indoor)

Monday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Tuesday-take the day off

Wednesday–warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Thursday-take the day off

Friday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Saturday-take the day off

Sunday-warm up, 50 minutes run, in a park, cooldown

Week 3, Light training, 3/3 weeks, (short indoor season)

Monday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Tuesday: swimming, biking, weights, and core work

Wednesday: warm up, 30 minute run, 8 x 200 meter stride outs, cool down

Thursday: swimming, biking, weights, and core work

Friday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down

Saturday: warm up, 3k race, of 3200m, cool down

Sunday: Long run, easy 50 minutes

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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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