2019 HOKA ONE ONE Spring Track & Field Training Week 11, Day 1: Well, it's Monday

The consistency of training gives your life a daily schedule. Morning run, class, lunch, class, big session, home, dinner, texting much of night. Truth is, at 11 weeks into the season, you are getting fit. Your endurance from last cross country season has given you a strong base and the long work we did over the winter gives you the ability to handle the fast pace. Your finish needs to be fine tuned, but we will do that over the next five to eight weeks. Each race adds a level of intelligence to your racing.

Getting on your race face, photo by HOKA ONE ONE NJNYTC

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I am reminded of Frank Gagliano, one of the finest coaches and finest men that I know. Gags, as he is known, is a man who combines the practical with the profain (look it up). Gags is a keen observer of the human condition and he is both tough and thoughtful. He coaches the HOKA ONE ONE New Jersey New York TC, which has a load of fine American middle distance runners. Gags wants runners to challenge their best.

Take one day at a time, one run at a time and enjoy the present. Enjoy the method.

Monday, March 18, 2019-warm up, 40 minutes moderate run, back to the track, 16 times 150 meter stride outs, easy jogs between, core work, 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 11, 2019 Track buildup-time to get serious, racing is almost here

Monday-warm up, 40 minutes moderate run, back to the track, 16 times 150 meter stride outs, easy jogs between, core work, cooldown

Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown

Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Thursday-warm up, 6x200m good effort, 200m jog btw each, 6x300m, good effort, 300m jog between each, 6x400m, 200m jog btw, 6x300m, good effort, 200m jog btw, 6x200m, 200m jog btw each, cooldown

Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown

Sunday-warm up, 75 minutes, cooldown

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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