2016 HOKA ONE ONE Fall Cross Country Training Program, Week 19, Day Three

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Today is a day off! Go see Rogue One (I saw it on IMAX yesterday, with 3D glasses, pretty cool!). Recovery is important for your body, both physically, mentally and spiritually. Athletics is like fine arts. Motivation is key, inspiration is paramount and focus is what makes it all come together.

Read as well! Once a Runner, by John Parker, A Clean Pair of Heels by Murray Halberg, The Unforgiving Minute by Ron Clarke, The Self Made Olympian by Ron Daws. 1980 Olympic marathoner Benji Durden used to read really goofy sci fi novels. Find your interest and take the time to treat your brain and imagination to food for your imagination.

Recover now, so you can be inspired this spring!

20151212-_D3_0405.jpg2015 USATF Club Cross Country, photo by Justin Britton

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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