2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 5, Day 7, Loving your long run


Long run days are key to your development as a distance runner. We will develop your runs up to 70-90 minutes over the cross country season. Find a fun place to run long runs and vary the surfaces, as this is healthy for your spirit and your feet.

Taylor_Kellyn47-USAxc17.JPGKellyn Taylor, photo by PhotoRun.net

Sunday, July 23, 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 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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