2017 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 1, Day 1, moving around

The Recovery time after cross country season is important. Over the next three weeks, we will provide some days off, some easy days of running and recommend some activities to clear your competitive side. Some people like to race early indoor season, because, with their high fitness less from cross country, lots of middle distance runners run some fast 1000 meters, miles and 3200 meters. If you want to do that, my suggestion will be below, as well as a first week of recovery training.

And, as HOKA ONE ONE has sponsored our programs for two years, we suggest that you check out HOKA ONE ONE running shoes.

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

2024 Fall Cross Country Training & Racing Program, November 11, 2024, Week 9, Day 1, Monday is an easy day!

2024 Fall Cross Country Training & Racing Program, November 10, 2024, Week 8, Day 7, Sunday is your long run day!

Talking with Coach Ben Rosario post race, photo by Justin Britton

Week 1, Before racing indoors (a Saturday race)

Monday: warm up, 4 miles easy, 8 times 150 meters stride outs, cooldown

Tuesday: Day off, or 30 minutes of walking, easy running

Wednesday: warm up, Two miles on track, sprint straights, jog turns, cooldown

Thursday: Day off, or, 30 minutes of walking, easy running

Friday: warm up, 4 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race a 1000m, mile or 3000/3200m, cooldown

Sunday: Relaxed Long run 70 minutes.

Or,

Week 1: Recovery Week:

Monday: Day off, or 30 minutes of running, walking

Tuesday: Easy 4 miles, warm up and cooldown

Wednesday: Day off, or 30 minutes of running, walking

Thursday: Easy 4 miles, warm up and cooldown

Friday: Day off, or 30 minutes of running, walking

Saturday: Day off, or 30 minutes of running, walking

Sunday: A nice, relaxed run of 50-60 minutes, enjoy the scenery

And in between seeing Star Wars new movie, check out the video and results at HOKA ONE ONE Postal Nationals.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15 and ends at 11:59 P.M. on December 12, 2017.

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

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Alfonz Juck
Alfonz Juck is a husband, father, statistician, announcer, journalist, organizer, agent usw, following track and field since 1972. EME NEWS is a news service relating to the sport of athletics. It is published on daily basis with additional updates, as required. Copyright is held by Alfons Juck, TOP ATHLETICS, a.s., Krikova 10, 82107 Bratislava, Slovakia. ALL RIGHTS RESERVED. The redistribution and/or direct reproduction of material from EME NEWS is prohibited unless permission is given by c TOP ATHLETICS (such as being included in a subscription agreement).
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