2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 15, Day 6, a day at the races

The cross country season is just about one month old. For the twentieth season in a row, cross country continues to grow, with over 560,000 high school boys and girls are running this season. All 50 states and Puerto Rico (our hearts go out to our friends, family and fellow US citizens in Puerto Rico), have vibrant high school cross country programs.

Sprinting for the finish, photo by Justin Britton

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!

After your race, remember to consider the race and debrief yourself. What did you do right? What could you do better? What did your learn from the race? We should learn from our running each and every day.

Saturday, September 30, 2017. warm up, early season cross country race, cooldown finish up with , 4×150 meters,

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, which opened August 15!

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

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 15

Monday, warm up, 50 minute easy run, 8 x 150 meter stride outs, cooldown

Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our

current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay

focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown

Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy

stretching.

Thursday, warm up, warm up, early season race, jog 20 minutes, finish up with 8 times 40 seconds hard,

jog two minutes in between, then, easy 2 mile cooldown. If no race, then, warm up, 50 minutes fartlek, two and one half minutes at 5k race pace, two and one

half minutes easy, repeat ten times, cooldown.

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up, early season cross country race, cooldown finish up with , 4×150 meters,

cooldown

Sunday, warm up, 80-85 minutes, in hills, cooldown