2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 11, Day 1, its fartlek

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Holmer Fartlek is your workout for today. It is part of the varied types of Swedish workouts collected under the Fartlek title. Holmer fartlek is named after the coach, a former Swedish decathlete, and it, again, gives you as much as you put into it. Go out at moderate pace for say, 3.5 miles, then run the return a few minutes faster, and get your heart pumping, then, as always, cooldown by jogging, and stretching, then, get off that wet clothes.

Fauble_Scott-Nyrr5k16.JPGScott Fauble, photo by PhotoRun.net

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back

in 22 minutes, easy one mile 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 11

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back in

22 minutes, easy one mile 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, find one mile hilly course, and run it hard, jog for five minutes and repeat four times, co

then, one mile cooldown,

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

Saturday, warm up, 5k trail race, the more hills, the better, cooldown

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

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