2016 HOKA ONE ONE Fall Cross Country Training Program, Week 4, Day 6

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Race days are always different.

Alexander_Colby-5thAve16.JPGColby Alexander, NB Fifth Avenue Mile, photo by PhotoRun.net

Early season races are great indications of early training and what you need to fix or improve before the BIG races come.

Find a warm up that works for you. We suggest two to three miles of easy running, with perhaps 3-4 stride outs fifteen minutes before your race.

In your race, get out well, and start focusing on passing one runner at a time. I used to look at the back of their heads and just remind myself to get by them, one at a time. With about 800 meters to go, start to pick up the pace and pick up the pace every 200 meters until you get to the final 200 meters and see what you have!

After the race, cooldown, with a few miles and write down what you liked and need to improve in your race.

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

Week 3, Training gets Harder

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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