2016 HOKA ONE ONE Fall Cross Country Training Program, Week 15, Day Three

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As you get closer to your Big race, remember that distance running, as in life is a combination of the sum parts of all your previous workouts, races and experiences. The easy days, like today, allow you to put together the important races, those that your fifteen plus weeks of training have built you for all season.

Wednesday: Warm up; 4-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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

Week 15: Keep your habits!

Runners are creatures of habit. It amazes me that, in the last weeks or days before major races, athletes change something, like racing shoes, food, sleeping habits. That is the quickest way to introduce injuries, sickness or something that could take away from your racing! Be careful and vigilant during the next few weeks!

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: Warm up, go to the track, run 5k on the track jogging turns, sprint straightaways. Keep it relaxed, but sprint at race pace, make sure you cool down, and change wet clothes right away.

Wednesday: Warm up; 4-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: Warm up, run a mile at race pace, cooldown.

Friday: Warm up; 4-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 9-mile run on grass or dirt with friends.

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