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

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Long runs are to be enjoyed. At this time of the season, a few weeks out from NXN champs, FootLocker Champs and US club champs, long runs help us keep our mileage up. Keep them relaxed and tell stories about the races from yesterday.

Fauble_Scott-Nyrr5k16.JPGScott Fauble, photo by PhotoRun.net

Sunday, November 27, 2016: Easy 11-mile run on grass or dirt with friends.

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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