2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 8, Day 4, a hard day in the hills

Today is a hard day! Warm up, focus on the workout and cooldown. Remember that the workouts are building you towards the fall cross country season.

Martin Hehir, photo by PhotoRun.net

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!

Thursday, August 9, 2017 warm up, Three times six minutes, at 5k current race pace, 4 minutes easy between, on trails, prefer some hills on it, but not too difficult, idea is to get some race pace under your feet, 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 7

Monday, warm up, one mile easy, 60 minute fartlek, one minute hard, one minute easy, 30 times,

then, cooldown.

Tuesday, warm up, easy 2 miles, run ten 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 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, Three times six minutes, at 5k current race pace, 4 minutes easy between, on trails, prefer

some hills on it, but not too difficult, idea is to get some race pace under your feet, cooldown

Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown

Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown

Sunday, warm up, 70 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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