2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 4, Day1, Getting into hill training over the summer


This is week two of our hill phase, and the workouts will be harder, three days of hill work this week, plus three easy days and a long run. On the hill days, remember to shorten your stride, look down and your feet and pump your arms. Do not look at the top of the hill, stay focused. Hills will help get you fit in a shorter period of time. Remember to hydrate, stay away from carbonated beverages and please, please do not drink Energy drinks. They are not energy drinks.

Hehir_Martin3-USAxc17.JPGMud and hills make you strong! Here's Martin Hehir, photo by PhotoRun.net

Monday, July 10, 2017 warm up, Fartlek, forty minutes, five minutes up hills, five minutes easy four times, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here's the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Early Season, HOKA ONE ONE Summer Mileage Program Week 3

Monday, warm up, Fartlek, forty minutes, five minutes up hills, five minutes easy four times, cooldown

Tuesday, warm up, run six 200 meter hill repeats, shorten stride, pump arms, look down at your

feet, jog down easy, 30 minute run, then, cooldown

Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.

Thursday, warm up, 45 minute fartlek, two minutes uphill, three minutes easy, nine time, cooldown

then, cooldown

Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown

Saturday, 30 minutes easy run, or bike, or swim.

Sunday, warm up, 55 minutes, in hills, cooldown

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