2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, day 3, an easy run for Wednesday

| 0 Comments

The easy days are supposed to be easy. Some of your great memories will be from those kinds of days. It is the sharing of time, the sharing of workouts, deep thoughts, less than deep thoughts and just breathing in and out that provide you memories years later. Two notes on FB from my birthday were from the guy who first was nice to me on my high school team, Dave, and the guy, who became my very best friend, Robert.

Merber_Kyle4xMFH-OConnor17.jpgWR 4x1 mile indoors, by HOKA NYNJTC, photo by PhotoRun.net (Runner is the one and only Kyle Merber)

The writer of Once a Runner, a book you must read, called it the "Miles of Trials and Trials of Miles."

Remember that, you will be quizzed:).

Wednesday, September 13, 2017. warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy

stretching.

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

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required