2018 HOKA ONE ONE Postal Nationals Summer Training, Week Seven, Day Four, It's Thursday, run for the hills!

The seven weeks that you have been preparing have put your body through some challenging days. Thursdays are a tough one. Hill repeats are the best type of weight lifting and speed development. They also callous you for racing. Remember to hydrate and remember to check your shoes!

Hill workouts will help you through cross country and track season! photo by Mike Deering for The Shoe Addicts

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!

Thursday, August 9, 2018-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

This is a summer long mileage program. We are starting week Seven. 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 7, Seventh week of cross country summer training

Monday-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Tuesday-Fartlek, warm up, 60 minutes, 12 times 2 minutes hard, three minutes recovery, cooldown

Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Saturday-warm up, 2 miles on the track, at current race 5k pace, so if you can run 18 minutes for 5k, then, you run 2 miles in 11-11:30, then cooldown, This is a 7/8ths effort, pace is key. Do nothing more that what is asked.

Sunday-65-70 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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