2016-17 HOKA ONE ONE Fall Cross Country Program, Week 21 Day Four, the final week of recovery

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If you want to bring your spring speed along slowly, but consistently, then, use fartlek. Holmer fartlek is one of the crudest forms of fartlek, but it works. Going out easy and coming back hard is a great way to get the ball rolling early in the season.

20151212-_D3_0397.jpgUSATF XC 2015, photo by Justin Britton

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: A nice 5 mile run, in a park, on soft ground, keep it relaxed. Remember to warm up and cooldown.

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: If you can fine a low key mile race, or 800 meter race, or, better yet, a two mile, do it and just keep it relaxed. See where you are at. You will be surprised how much fitness you have kept.

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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