2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 3, Day 2, Getting into hill training

Happy Fourth of July!

When I coached at Foothill college from 1990 to 1996, Joe Mangan, my buddy and the head coach, and I had a blast. We had an amazing series of trails behind campus and we would take new junior college runners and get them into shape in 8 weeks. Our secret sauce, as Joe and I called it, was the hills. No matter how slow you would run hills early on, in between cursing your coach, and thinking the end was near, the hills would do their work. The runners would get faster and stronger, and more confident. Four weeks into it, they were new runners, eight weeks into it, they were running PBs. Joe and I would continue to smile, knowing that the secret sauce was consistency, the inspiration of nature, and those darn hills.

Embrace the hills, they are your friends!

Tuesday, July 4, 2017. 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.

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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