2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 19, Day 6 :Good luck on race day!!!!

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This Saturday is huge in cross country, as major college conferences, regionals for high schools, many state meets abound. Good luck to all today! If you do not race today, do not worry, as we have a fine workout for you! XC tying your shoe, hoKA .jpg

Tying your shoes before the big race, photo by Justin Britton

Saturday, October 28, 2017, warm up, early season cross country race, cooldown finish up with , or, if no race, warm up, 45 minute fartlek, 20 x 1 minute hard, one minute jog, 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 19

Monday, warm up, 60 minute run with 20 minute fartlek in middle ( 20 minute good pace, 10 x 1 minute hard, 1 minute easy, 20 minute good pace), 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, race, 20 minute jog, then, 12 x 40 seconds, then cooldown. If no race,

warm up, 3 times mile at current race pace, 400m jog, 6x 300 meters cut downs, 150 meter jog, 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 , or, if no race, warm up,

45 minute fartlek, 20 x 1 minute hard, one minute jog, cooldown

Sunday, 85-90 minute long run, make sure you stretch and cool down

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