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

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My last 3000 meters on the boards was in 1981. It was just over 22 laps on a 160 yard track. You could feel the boards bouncing as you ran lap after lap on it. The crowd was so close, they could almost touch you! I always enjoyed those times I got to race indoors, and watching my team mates.

Early in the season, try some different distances, from 800 meters to 3000 meters or better yet, two miles. Your cross country strength will come into good use after a couple of races. So, enjoy!

CHALL121215-9990.jpgTying your spikes, photo by Justin Britton

Saturday, January 14, 2017: 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.

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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