2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 6, Day 6, Running hills


The beauty of cross country is this: it is running at its most natural. It is you and the hills, it is you and the downhills, it is you and the gasping down the final straight. And after battling for 5 kilometers, somehow, you want to talk to your competitor. You come to respect someone you raced against, as it is, yes, a shared experience.

HOKA ONE ONE XC 2015.jpgHOKA ONE ONE Northern Arizona Elite at 2016 USATF Cross, photo by Justin Britton

We are trying to get you ready for the fall cross country season. Hill days, fartlek and hill days, and long days. Over the next few weeks, it will be long run, tempo, hill days and some easy days. The tough get tougher.

Breathe in the experience.

Saturday, July 29, 2017, 30 minutes easy run, or bike, or swim.

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 6

Monday, warm up, one mile easy, 50 minute fartlek, Two minutes up hill, two minutes easy,

ten times, final, Five minutes hard fartek uphill then, five minutes easy , cooldown, then one mile easy,


Tuesday, warm up, easy 2 miles, run eight 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, 4 minutes uphill or hilly run, 4 minutes recovery, repeat

four times, then, six minutes hard run uphill or hilly run, four minutes recover, then, 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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