2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 16, Day 5, Friday, an easy run before race day

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Friday runs are always a bit contemplative. An easy run the day before a race, one notices their breaths, perhaps a funny joke from a friend, perhaps an usual sight on the run.

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

Then, the stride outs. Those are to shake you out of your doldrums, and to remember, tomorrow, as World Champ silver medalist at 4x400m told us in London, "when you race, you are a gladiator".

Friday, October 6, 2017. warm up, easy 45-50 minute run with four 150 meter stride outs, then 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 16

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

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