2018 HOKA One One Postal Nationals Summer Training, Week Twelve, Day Five, on modest day of running

Many of you in high school are racing 2 times a week, perhaps a Tuesday and Saturday. Please remember that races are hard days. You might jog a mile, catch your breath, then, try a 30 minutes of 2 minutes on, 3 off, and do that six times, or, 30 minutes, where you do one minute hard, one minute jog. Then, cooldown.

Time to race, photo by Mike Deering/The Shoe Addicts

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.

Friday, Septembe 14, 2018-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown

This is the last week of the HOKA ONE ONE summer cross country mileage program. We are starting week 12, the final week of Summer training. Fall begins next week. Please show it 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 12, Twelfth week of cross country summer 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, 30 minute fartlek, five times, 3 minutes hard, at 5k pace, 3 minutes easy, cooldown.

Wednesday–warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 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

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."
View all posts