by Larry EderThis is Wednesday, September 26, 2018. Either today is a race day, or a recovery day. Most high schoolers in cross country are racing twice a week. Make sure you warm up well, get in dry clothes and cool down well.
Kellyn Taylor, photo by Photorun.net
Kellyn Taylor is a fine American distance runner. Kellyn was 10th in her first Olympic Trials, in 2012, in 10,000m. In 2016, Kellyn took sixth in the Marathon Olympic Trials, 4th in the 10,000m at the Olympic Trials and 12th in the 5000m at the Olympic Trials. In 2017, Kellyn took 13th in London, in 2:28:51, and then, 8th in NYC Marathon in 2:29:56.
Kellyn had to drop out of Boston, but she knew that she had a big one in her legs. So, she ran Grandma’s Marathon, and took the win, with a fine PB of 2:24:39. Kellyn Taylor should be a great inspiration for you. Kellyn is mom, wife, firewomen and elite marathoner!
Wednesday–warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, if no race, warm up, 50 minute run, 8 x 150 meters, cooldown
This is the second 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 last week. Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with 12 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 Two , This the second 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, cooldown
Wednesday–warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, if no race, warm up, 50 minute run, 8 x 150 meters, cooldown
Thursday-warm up, 20 minutes run, steady pace, 14-18 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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