2018 HOKA ONE ONE Postal Nationals Summer Training, Week Three, Day Six, Saturday is for bike, swim, walk or run Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes

Saturday will be race day shortly, but for these early weeks, we suggest a bike, walk, swim or run. Keep it varied and have some fun.

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!

HOKA ONE ONE, to learn more about the brand, please go to www.hokaoneone.com.

Saturday, July 14, 2018-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes

This is a summer long mileage program. We are starting week 3. 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 3, Third week of cross country summer training

Monday-warm up, easy 40-45 minutes, cooldown

Tuesday-warm up, Moderate fartlek, 50 minutes, 5 x five minutes hard, five minutes easy, cooldown

Wednesday-warm up-easy 40-45 minutes, cooldown

Thursday-warm up, 20 minutes steady, 6 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 40-45 minutes, cooldown

Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes

Sunday-warm up, 50 minutes-55 minutes, cooldown

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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