2016 HOKA ONE ONE Fall Cross Country Training Program, Week 19, Day Six: Happy New Years

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Happy New Years Eve! Enjoy your last walk or run of the year. Review 2016 and consider the high points and low. Remember, you learn more from failures than successes, so review what did not work well.

2017 will be a wonderful year, full of promise and surprises. Breathe in life. Be inspired!

CHALL121215-9981.jpgGetting your shoes ready, photo by Justin Britton

Saturday, December 31, 2016: Take a break, relax with friends. Or, if you must, run an easy 4-5 miles, warm up and cooldown, and run with friends! Enjoy the holidays.

Week 19: A time to build, a time to race, a time to recover...

All the big stuff is over. Your next two to three weeks are holidays. Some are already running indoors, but remember, the next focus will be the spring time. We will include some running, fartlek, and some break days. Keep it relaxed. Enjoy the holidays, your body needs a break.

Monday : Warm up; 4-mile run with friends, cool down.

Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Wednesday: Take a day off, or run no more than four miles, easy.

Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.

Friday: Warm up; 4-mile run, run on a soft surface, cool down.

Saturday: Take a break, relax with friends. Enjoy the holidays.

Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.

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