2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 10, Day 6, a challenging workout

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The Saturday workout is a fun workout, and like fartlek, it can be made as hard as you want or need. Remember, jog or float the turns and sprint the straights, getting faster and faster!

Hehir_Martin3-USAxc17.JPGMartin Hehir, photo by PhotoRun.net

Saturday, August 26, 2017. warm up, three miles on track, sprint straights, jog turns, 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, which opened August 15!

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 10

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes,

5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes

at 5k race pace, cooldown

Tuesday, warm up, easy 2 miles, run ten 200 meter hill repeats, shorten stride, pump arms, look down

at your feet, jog down easy, repeat, then, 2 mile run, then, cooldown

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

Thursday, warm up, one mile easy, 50 minute fartlek, after 5 minutes, 2 minutes hard, two minutes easy, repeat ten

times, at 48 minutes, three minutes hard, then, one mile easy cooldown,

(if you so desire, fartlek should be run on hilly course)

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

Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown

Sunday, warm up, 75 minutes, in hills, cooldown

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