by Larry EderCross Country is now in its second month for 2017. First state meet has happened (can you believe it?), in Alaska, on September 30. This is Wednesday workout , and it is pretty relaxed. Remember to watch our videos from Coaches Gags, Nohilly and Trautmann!
Breaking the finish line, photo by Justin Britton
Wednesday, October 5, 2017. warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
stretching.
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
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
