2019 HOKA ONE ONE Spring Track & Field Training Week 10, Day 1: Fartlek

The goal of this training program is to build your fitness and racing savvy for the spring season. Your fitness from cross country has helped you get stronger. Racing and the short work will make you a better racer. In college, I raced 30-35 times a season, 2 miles to 10,000m, with 3 times a year at my primary distance, the 10,000m. In high school, I raced close to 30 times a season, from 8-10 times in XC to 20-22 times in track. I always overtrained in high school. By college, I had gotten the hang of it. Most of the workouts we provide were used by high school athletes with various challenges, and by fine tuning, they succeeded. I had fine coaches in high school, some with enthusiasm than knowledge of the sport. They would learn by asking questions, and going to Coaching Clinics.

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Monday, March 11, 2019-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down

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 Addictsr

Week 10, 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, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown

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

Thursday-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldownrrrrrrrrr

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, 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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