2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 3, Day 1, Getting into hill training

In the late 1950s and early 1960s, a milkman from New Zealand revolutionized training for distance runners. His name was Arthur Lydiard, and he experimented on himself, running up to 220 miles a week in his marathon training. He developed a group of young local runners who became some of the finest Olympic runners ever, including Peter Snell (800m gold twice, 1,500 meter gold once), Murray Halberg (5000m gold), Bill Bailee (bronze medal, marathon) and John Davis (bronze medal, 1,500 meters). Lydiard was controversial, brash, and well, colorful!

His concepts on training have inspired all of my running, especially through the eyes of the late 1968 Olympian Ron Daws, and his books Self Made Olympian. I went from 38 minutes over 10k to just under 32 minutes with that book by my side.

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!

So we are starting hills. Hills are the secret sauce of cross country running. Master them, use them as your training partner, build your confidence, and you will crush your PBs.

When you start running hills, just keep relaxed and know that each day you run hills, the better you will become. Just watch the hard and easy days!

Scott Fauble, photo by PhotoRun.net

Monday, July 3, 2017: warm up, easy 40 minutes of running with some hills, two times 150 meter strideouts, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Early Season, HOKA ONE ONE Summer Mileage Program Week 3

Monday, warm up, easy 40 minutes of running with some hills, two times 150 meter strideouts,

cooldown

Tuesday, warm up, run four 200 meter hill repeats, shorten stride, pump arms, look down at your

feet, jog down easy, 30 minute run, then, cooldown

Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.

Thursday, warm up, 45 minute fartlek, run one minute hard, two minutes easy, repeat 15 times,

then, cooldown

Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown

Saturday, Take a Day off, or run 30 minutes.

Sunday, warm up, 50 minutes, in hills, 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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