2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 18, Day 3, Wednesday means recovery day

Wednesday is always a recovery day. Enjoy the run, work on your strideouts and talk with your team mates. It sounds silly now, but some of your life long friends come from cross country and sports. My best friend, Bob Lucas and I met as juniors in high school. David Huges, another great friend, was first guy I met in sophomore year, who talked to me, after I moved from Saint Louis to San Jose.

Enjoy today, think about your races upcoming and try to focus on making one part of your race better each week!

2024 Fall Cross Country Training & Racing Program, November 14, 2024, Week 9, Day 4, Thursday is in the hills!

2024 Fall Cross Country Training & Racing Program, November 13, 2024, Week 9, Day 3, Wednesday is an easy day!

2024 Fall Cross Country Training & Racing Program, November 12, 2024, Week 9, Day 2, A complex Tuesday!

Time to talk before workouts, photo by PhotoRun.net

Wednesday, October 18, 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

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 18

Monday, warm up, 60 minute run, Holmer Fartlek (32 minutes out, back in 28 minutes), 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, race, 20 minute jog, then, 12 x 40 seconds, then cooldown. If no race,

warm up, 3 times mile at current race pace, 400m jog, 6x 300 meters cut downs, 150 meter jog, 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 , or, if no race, warm up,

45 minute fartlek, 20 x 1 minute hard, one minute jog, cooldown

Sunday, 85-90 minute long run, make sure you stretch and cool down

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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