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

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This is your fourth week of recovery from the cross country season. Enjoy your run today and run with your friends!

CHALL121215-9976.jpgThe team (HOKA ONE ONE Northern Arizona Elite), photo by Justin Britton

Wednesday, January 11, 2017: A nice 5 mile run, in a park, on soft ground, keep it relaxed. Remember to warm up and cooldown.

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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