2016 HOKA ONE ONE Fall Cross Country Training Program, Week 13, Day Six

Adrian Martinez Classic, photo by PhotoRun.net

On Saturday, November 19, 2016 , cross country races will happen all over the U.S.

Elizabeth Leachman and Tamrat Gavenas Capture First-Place Titles at the 45th Foot Locker Cross Country Championships National Finals Presented by HOKA®

2024 Fall Cross Country Training & Racing Program, December 15, 2024, Week 13, Day 7, the FINAL long run of the cross country season

2024 Fall Cross Country Training & Racing Program, December 14, 2024, Week 13, Day 6, the FINAL race of year, Footlocker, presented by HOKA!

In Fresno, CA, the California Community College State Championships will be held. In Terra Haute, Indiana, the NCAA Cross Country Championships, Division I will be held. In Louisville, Kentucky, the NCAA Cross Country Championships, Division III will be held at Tom Sawyer State Park on November 19. The Divsion II NCAA Cross Country Championships will be held in Saint Leo, Florida.

On the high school front, MIAA (Mass) HS Cross Country Championships will be held in Gardner, MA at the Gardner Municipal Golf Course on Saturday, November 19. The New Jersey NJSIAA HS Cross Country Championships (Meet of Champs), will be held November 19, 2016 in Holmdel, New Jersey at Holmdel Park.

Good luck to all!

Saturday, November 19, 2016: Race day. Warm up, listen to your coach, race, cool down

Week 13: Focus on the finish

Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

or,

Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown

Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: Warm up, three miles on track, sprint straights, jog turns, easy cool down.

Friday: Warm up; 6-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.

Saturday: Race day. Warm up, listen to your coach, race, cool down

Sunday: Easy 11-mile run on grass or dirt with friends.

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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