2019 HOKA ONE ONE Fall Cross Country, Week 15, Training & Racing, Day 2, a hard day on Tuesday...

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Both the tempo run and the cut downs help you with pace and finish during races. Take one section of your workout at a time.

Brown_CeAiraFHL-Martinez18.jpgSuccesful racing does not come overnight, but from years of consistent, successful training, photo by Kevin Morris

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Week 15, Summer mileage, Training week 15,the Fall season is here!

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

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