2019 HOKA ONE ONE Spring Track & Field Training Week 8, Day 7: Considering the long run

For much of my college running career, I ran long runs in Almaden Quicksilver Park in South San Jose, California. Running on the trails of the park had great hills and beautiful vistas. My coach, Dan Durante, was an Arthur Lydiard fan. We did a two hour run each Sunday. The runs built our endurance and strength.

A long run in the fog, photo by HOKA ONE ONE NAZ Elite

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Enjoy your long run.

Sunday, March 3, 2019-warm up, 65-70 minutes, 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 8, 2019 Track buildup- stride outs in spikes, flats all week

Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown

Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 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 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown

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

Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown

Sunday-warm up, 65-70 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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