2019 HOKA ONE ONE Spring Track & Field Training Week 9, Day 7: the long run

The long run is one of our key weekly events. I loved running in the Carmel area and was reminded of that this weekend. I recall a race at Nisene Marks , 12k, which I had to cross a creek twice! The next day, I ran 90 minutes in Pacific Grove along the coast. The fog was thick and the sea was loud. What a great run.

The fog and the run, photo by HOKA NAZ elite

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Sunday, March 10, 2019-warm up, 65-70 minutes, cooldownrr

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 9, 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, 2 x 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown

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

Thursday-warm up, 12 x 400m, 200m jog, 800m pace, 20 minute run, 8 x 150 m strideouts, cooldown

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, 65-70 minutes, cooldownrr

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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