2019 HOKA ONE ONE Fall Cross Country, Week 15, Training & Racing, Day 3, Wednesday, keep it easy...


Easy days can make your season. In college, I had a winter training block that was, well, good for me. Yet, my early racing that year, I crashed and burned. I then changed up my schedule. My easy days were one run, and no more than 30 minutes. My hard days were short and fast. I took a nap, did 8 hours sleep, plus I stretched each day.

Two weeks later, I began settirng PBs, from 1 mile to 10,000m. I did this for six weeks of racing.

The key was the easy days, so keep them easy!

Brown_CeAiraFH-Martinez18.jpgThe feeling of success is learned in daily workouts, photo by Kevin Morris rr

Wednesday, October 9, 2019: 30-45 minute run, relaxed

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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