2019 HOKA ONE ONE Fall Cross Country, Week 16, Training & Racing, Day 1,an easy Monday...

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The weather is changing. Summer has become Fall, and soon, Fall will find Winter. The weather can take a cross country course from flat and fast to an absolute quagmire.

After a XC race, and a long run, make sure Monday is easy.

IMG_2691.jpgGet in the miles with a friend, photo by NAZ Elite

Monday, October 14, 2019: 55 - 60 minute park run, cooldown

Week 16, Summer mileage, Training week 16, time to focus on the racing!

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 150m, strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 6 times 100m hill, jog down, 10 minute jog, 30 minute fartlek, 10 times 2 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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