2018 HOKA ONE ONE Postal Nationals Summer Training, Week Seven, Day Five, It's Friday, Moderate run plus stride outs


This is Friday, August 10, 2018 in week seven of our HOKA ONE ONE Summer mileage program. Today is a moderate run, with six stride outs. Make sure you warm up and cooldown.

Hoka One One 4.jpgTo learn about HOKA ONE ONE, please go to www.hokaoneone.com.

Friday, August 10, 2018, warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

This is a summer long mileage program. We are starting week Seven. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.

Week 7, Seventh week of cross country summer training

Monday-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Tuesday-Fartlek, warm up, 60 minutes, 12 times 2 minutes hard, three minutes recovery, cooldown

Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Saturday-warm up, 2 miles on the track, at current race 5k pace, so if you can run 18 minutes for 5k, then, you run 2 miles in 11-11:30, then cooldown, This is a 7/8ths effort, pace is key. Do nothing more that what is asked.

Sunday-65-70 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

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