2016 HOKA ONE ONE Fall Cross Country, Week 18, Day 2, a fun fartlek workout

Amy Van Alstine, HOKA ONE ONE Northern Arizona Elite, from HOKA ONE ONE

The cross country season has built you up. If you take a couple weeks with some good rest and some fun workouts to keep your speed, you will be ready to go in January. That’s our goal, so read the workouts, do the workouts and get your holiday shopping done!

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Week 18: A time to build, a time to race, a time to recover…

All the big stuff is over. Your next two to three weeks are holidays. Some are already running indoors, but remember, the next focus will be the spring time. We will include some running, fartlek, and some break days. Keep it relaxed. Enjoy the holidays, your body needs a break.

Monday : Warm up; 4-mile run with friends, cool down.

Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Wednesday: Take a day off, or run no more than four miles, easy.

Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.

Friday: Warm up; 4-mile run, run on a soft surface, cool down.

Saturday: Take a break, relax with friends. Enjoy the holidays.

Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.

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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