2018 HOKA ONE ONE Postal Nationals Summer Training, Week Six, Day Two, Tuesday is for Fartlek

Fartlek is a key weekly workout during our HOKA ONE ONE Summer and Fall Cross Country programs. Fartlek is the Swedish word for ‘Speed Play’. Fartlek, if used properly, will help you build your speed, but also racing skills for the upcoming season. We juggle Fartlek between long and short sections with speed. If you find a series that works for you, then speak to your coach about it.

HOKA ONE ONE is the sponsor for the Summer training program, to learn more on the brand, please check out www.hokaoneone.com.

2024 Fall Cross Country Training & Racing Program, November 17, 2024, Week 9, Day 7, Sundays are for long runs!

2024 Fall Cross Country Training & Racing Program, November 16, 2024, Week 9, Day 6, A big Day at the Races!

2024 Fall Cross Country Training & Racing Program, November 15, 2024, Week 9, Day 5, Friday is an easy day!

Tuesday, July 31, 2018-warm up, Fartlek, 30 minute fartlek, one minute hard, one minute easy, fifteen times, ten minutes of easy running, second 30 minute fartlek, three minutes hard, three minutes easy, five times, cooldown

This is a summer long mileage program. We are starting week Six. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.

Week 6, Sixth week of cross country summer training

Monday-warm up, easy 50 minutes, 4 x150 meter stride outs, cooldown

Tuesday-warm up, Fartlek, 30 minute fartlek, one minute hard, one minute easy, fifteen times, ten minutes of easy running, second 30 minute fartlek, three minutes hard, three minutes easy, five times, cooldown

Wednesday-warm up-easy 50 minutes, 4x 150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 10 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 4 x 150 meters stride outs, cooldown

Saturday-5k road race, remember to warm up, find a hilly race, dont worry about the time, finish hard, cooldown,

Sunday-60-65 minute easy long run, on soft ground, or around a soccer pitch, remember to 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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