2019 HOKA ONE ONE Fall Cross Country, Week 16, Training & Racing, Day 3, an easy Wednesday...


The juggling of your workouts is like alchemy. You are trying to find the right combination to hit your pot of gold. A good series of race performances is a lot of work.

IMG_4945.jpgGetting in the miles, photo by NAZ Elite

Wednesday, October 16, 2019: 30-45 minute run, relaxed

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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