2016 HOKA ONE ONE Fall Cross Country Program, Week 3, Day 7

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The long one is one of the key pillars of our training program. Arthur Lydiard believed in a weekly long run of 90 minutes or more. We will build up to that. The key on a long run is to run at a pace where you can have a conversation. As your fitness improves, your speed and strength will progress.

image2.JPGFord Palmer, Kylie Muldar, David Torrance, HOKA ONE ONE Long Island Mile, photo by Jeff Benjamin

Run your long runs with your friends, and enjoy the view of the trails. And talk about your racing and how you can improve it.

Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.

Week 3: Getting the Habit Started

Make sure you're doing your runs on a variety of surfaces--dirt, grassy fields, sand, road, track. It's good for the feet and helps you use your feet in a healthy variety of ways. You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday, September 5, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday, September 6, 2016: 1-mile warm-up; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fit- ness improves, about once a month.

Wednesday, September 7, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

Thursday, September 8, 2016: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

Friday, September 9, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday, September 10, 2016: Race day. Warm up, listen to your coach, race, cool down. Sunday: Easy 7-mile run on grass or dirt with friends.

Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.


Week 4: Training Gets Rolling

This week, runners run daily for main sessions. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday, September 12, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest between; cool down.

Tuesday, September 13, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool- down. To determine your tempo run pace, add a half- minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday, September 14, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest in between; cool down.

Thursday, September 15, 2016: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Friday, September 16, 2016: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be- tween; cool down.

Saturday, September 17, 2016: Race day. Warm up, listen to your coach, race, cool down

Sunday, September 18, 2016: Easy 8-mile run on grass or dirt with friends.

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