2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 6, Day 7, Loving the long run


Long runs are traditionally run on the weekends, Saturday or Sunday. Long runs will build from 50 minutes to 90 minutes over the season. Long runs help build your cardiovascular system, and also help you recover from tough workouts. Long runs are done, on most occassions at a pace where you can keep a conversation, which is about 70 percent effort. Run harder for a 60-80 minute time and your recovery will go from one day to two or three days.

XC 2016 Women .jpgAmy Van Alstyne, USATF XC 2016, photo by Justin Britton

Find a park, a trail and run with friends. You are halfway through the summer now!

Sunday, July 30, 2017. warm up, 60 minutes, in hills, 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 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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