2018 HOKA One One Postal Nationals Fall Training, Week One, Day Five, Friday means moderate run, plus stride outs!

We hope you are enjoying our daily training sponsored by HOKA ONE ONE. HOKA ONE ONE has sponsored our cross country training for 4 years! We ask that you check out their awesome footwear at www.hokaoneone.com!

Today is Friday, September 21, 2018, a modest day of training. Tomorrow, most of the 580,000 in high school cross country will be racing tomorrow! Good luck!

2024 Fall Cross Country Training & Racing Program, December 3, 2024, Week 12, Day 2, Tuesday is a good hard day of training!

Coffee with Larry-Special Edition for 2024 FootLocker Cross Country Midwest Regional !

Virginia Kraus and Jack Graffeo Capture First in the 45th Annual Foot Locker XC Northeast Regional!

Scott Fauble, photo by Photorun.net

Friday, September 21, 2018-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown

This is the first week of the HOKA ONE ONE Fall cross country mileage program. We just finished 12 weeks of Summer training, plus two weeks of early summer training. Fall begins this week. Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with13 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 One , This the first week of Fall XC Training

Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown

Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 8 times 150 meter strideouts, cooldown

Wednesday–warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown

Saturday-warm up, 5k race, cooldown, or a 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown

Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

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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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