2016 HOKA ONE ONE Fall Cross Country Training Program, Week Ten, Day 7, it's time for your long run

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Long runs, in a hard week of training, are a welcome respit. They are, however, one of the three keys of distance runner's workouts. You can do so many things in a long run, but today, it is about continuing to build your endurance, gently add the miles and clear your mind.

I had friends who would write their school papers, all in their head, while on long runs. The fall colors are beautiful now around most of the country, and a 60-90 minute run right now is a great way to spend a Sunday morning.

Morris_150604_6886.jpgNicole Tully, Adrian Martinez Memorial, 2015, photo by PhotoRun.net

Week 10: Moving to Important Racing

Your racing has gone on now for 8 weeks. Juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30-45 minutes. Check those shoes, and we suggest getting two pair now for the season, and a racing shoe if you haven't already gotten them. Consider HOKA ONE ONE training shoes!

Monday, October 24, 2016: Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday, October 25, 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. So if you can run 18:30 for a 5K now, that's a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday, October 26, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday, October 27, 2016: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool-down.

Friday, October 28, 2016: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday, October 29, 2016:Race day. Warm up, listen to your coach, race, cool down.

Sunday, October 30, 2016: Easy 10-mile run on grass or dirt with friends.

Week 11: Racing Begins

Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don't worry. You'll recover quickly and should be racing fit in 3-5 races. Only the 500 Mile group should be doing morning runs beginning this week.

Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 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. So if you can run 18:30 for a 5K now, that's a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do.

Sunday: Easy 10-mile run on grass or dirt with friends. Keep this on soft ground and run relaxed. If you're sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

Week 12: Here Comes

Big Cross Country Season

High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.

Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 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. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and then do your 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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

Sunday: Easy 11-mile run on grass or dirt with friends.

Weeks 13-20 You've Made It!

You've now got 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it's time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.

Monday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 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. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8x150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yds and then do your 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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

Sunday: Easy 11-mile run on grass or dirt with friends.

Watch on our daily tips on runblogrun.com and your local website! (You can sign up at runblogrun.com to get nightly training updates)!

Special thanks to www.hokaoneonepostalnationals.com

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