2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, day 2, Tuesday is a tough day

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Tuesday is a tough day on our schedule. We are introducing tempo runs this week. They are a great way to callous yourself for racing and they are a great way to build your middle part of the race, where many runners slow down.

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The key to tempo running is this: Do what is asked. You are to run a 20 minute run at pace that is 30 seconds per mile over your normal 5k racing pace at this time. So, if you race at six minutes a mile, tempo pace is 6:30 a mile. As you get fitter, these workouts really help prepare you for the current season.

If you have questions, please reach out to [email protected]

Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above ourcurrent 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, 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

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 13

Monday, warm up, 50 minute easy run, 8 x 150 meter stride outs, cooldown

Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our

current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay

focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown

Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy

stretching.

Thursday, warm up, warm up, early season race, jog 20 minutes, finish up with 8 times 40 seconds hard,

jog two minutes in between, then, easy 2 mile cooldown.

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up, early season cross country race, cooldown finish up with , 4x150 meters,

cooldown

Sunday, warm up, 75-80 minutes, in hills, cooldown

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