2016 HOKA ONE ONE Fall Cross Country Training Program, Week 14, Day Four-Happy Thanksgiving!

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Happy Thanksgiving. Take a little time after your Thanksgiving meal, or run in the morning! The following workout is one of my favorite fine tuning runs. Jogging the turns, and sprinting the turns, I once ran within thirty seconds of my best 5k at the time. The ability to change gears is key to success in cross country!

Merber-AlexanderFV-FalmouthM16.jpgKyle Merber battles Colby Alexander, photo by PhotoRun.net

Thursday, November 24, 2016: 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.

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