2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 5, Day 2, building hill strength

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This is the big hill day. Warm up well, get in a couple of miles and when you charge the hills, shorten your stride, pump your arms and NEVER look at top of hill! Look at your shoes, stay focused and push yourself to top of hill (we will discuss running downhill better later), and JOG down the hill, or walk and jog, but stay safe and careful.

Smith_Scott2-USAxc17.JPGScott Fauble, photo by PhotoRun.net

Hill workouts can build your racing ability. The year of my lifetime 10,000m PB, I did twelve weeks of hard hill workouts. When I first raced, I did not feel the speed, but, within six weeks, I was racing one PB after another, running my best 10k on track by 37 seconds, but my 10k road (on same course), by 1:40! I just felt strong and was able to hold pace middle of the race.

Stay focused!

Tuesday, July 18, 2017. warm up, easy 2 miles, run six 200 meter hill repeats, shorten stride, pump arms, look down at your feet, jog down easy, 30 minute run, then, 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 5

Monday, warm up, one mile easy, 45 minute fartlek, Three minutes up hill, two minutes easy,

seven times, cooldown, then one mile easy, cooldown.

Tuesday, warm up, easy 2 miles, 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 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, One mile warm up, five minutes uphill or hilly run, five minutes recovery, repeat 10 minute segment

four times, One mile cooldown, cooldown

Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown

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

Sunday, warm up, 60 minutes, in hills, cooldown

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