2016-17 HOKA ONE ONE Fall Cross Country Program, Week 20 Day Four

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Here's our Wednesday workout for week 20, day three. It is the third week of our recovery plan before the 2017 season. Enjoy the last week of recovery.

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Warming up, photo by Justin Britton

Thursday, January 5, 2017: 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.

Week 20: A third week of recovery...

Tis is the first week of the new year. This is your third week of recovery. Keep this schedule this week, and we will begin a regular schedule of training next week for the spring season.

Monday : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, 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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