2016 HOKA ONE ONE Fall Cross Country Training Program, Week 14, Day Five

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The FootLocker has several regionals this weekend. The NXN had regionals today, so good luck to all. Good luck to all racing this weekend!

Fauble_Scott-Nyrr5k16.JPGScott Fauble, NYRR 5K, photo by PhotoRun.net

Friday, November 25, 2016: Warm up; 6-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race

Week 14: Racing to the finish

Just went to the Nike Border Clash this past weekend. Great event. With the NCAA's over and now, most state meets (except California, I believe), the big races are upon us! FootLocker, NXN, AAU and USATF are coming soon! Enjoy the workouts, but stay focused!

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.

or,

Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown

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: Warm up, three miles on track, sprint straights, jog turns, easy cool down.

Week 14: Racing to the finish

Just went to the Nike Border Clash this past weekend. Great event. With the NCAA's over and now, most state meets (except California, I believe), the big races are upon us! FootLocker, NXN, AAU and USATF are coming soon! Enjoy the workouts, but stay focused!

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.

or,

Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown

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: Warm up, three miles on track, sprint straights, jog turns, easy cool down.

Friday: Warm up; 6-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.

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

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

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

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

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