2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 15, Day 4, race day

| 0 Comments

Today is race day for your week! How are you feeling on race day? Being nervous is something you will have every time you race. It is how you handle the racing. The 1980 Olympic 800 meter champion, Steve Ovett noted once in an interview that, as he grew into racing, he no longer had a racing plan. He watched how his race played out and figured when to make his move. Try different tactics and find what you are comfortable with-how do you race best?

XC tying your shoe, hoKA .jpgFinal preps for racing, photo by Justin Britton

Thursday, September 28, 2017. 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. If no race, then, warm up, 50 minutes fartlek, two and one half minutes at 5k race pace, two and one half minutes easy, repeat ten times, 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 15

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. If no race, then, warm up, 50 minutes fartlek, two and one half minutes at 5k race pace, two and one

half minutes easy, repeat ten times, 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, 80-85 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