2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 26, Day 4, Thursday is a fast workout

| 0 Comments

I recall reading through the two weeks of workouts of training by 1976 Olympic 1,500m champion John Walker prior to the first sub 3:50 mile in August 1975. Walker had this two mile run sprinting the straights and jogging the turns, which he ran in 8:45! The two mile of sprints and jogs here is not at that type of pace, but it is about changing gears, one of the keys to being successful as a cross country runner.

20151212-ROSA0035.jpgHeading to the race, photo by Justin Britton

Thursday, December 14, 2017, warm up, warm up, two miles on track, sprint straightways, jog turns, 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 and ends at 11:59 P.M. on December 12, 2017.

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 26

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, two miles on track, sprint straightways, jog turns, cooldown

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

Saturday, warm up, Big 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