2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 5, Day 7, Loving your long run

Long run days are key to your development as a distance runner. We will develop your runs up to 70-90 minutes over the cross country season. Find a fun place to run long runs and vary the surfaces, as this is healthy for your spirit and your feet.

Kellyn Taylor, photo by PhotoRun.net

2024 Fall Cross Country Training & Racing Program, November 20, 2024, Week 10, Day 3, Wednesday is an easy day!

2024 Fall Cross Country Training & Racing Program, November 19, 2024, Week 10, Day 2, Tuesday is a busy day!

2024 Fall Cross Country Training & Racing Program, November 18, 2024, Week 10, Day 1, Monday is an easy day, one workout at a time.

Sunday, July 23, 2017. warm up, 60 minutes, in hills, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Early Season, HOKA ONE ONE Summer Mileage Program Week 5

Monday, warm up, one mile easy, 45 minute fartlek, Three minutes up hill, two minutes easy,

seven times, cooldown, then one mile easy, cooldown.

Tuesday, warm up, easy 2 miles, run six 200 meter hill repeats, shorten stride, pump arms, look down at your

feet, jog down easy, 30 minute run, then, cooldown

Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, One mile warm up, five minutes uphill or hilly run, five minutes recovery, repeat 10 minute segment

four times, One mile cooldown, cooldown

Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown

Saturday, 30 minutes easy run, or bike, or swim.

Sunday, warm up, 60 minutes, in hills, 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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