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Kiplimo_Kimutai-Bogota18.jpgJacob Kiplimo, Bogata 2018, photo by
Kiplimo beats Cheptegei
SEVILLE (ESP, Jan 20): World U20 cross country champion Jacob Kiplimo had the better of Ugandan teammate Joshua Cheptegei at the Cross Internacional de Italica (IAAF CC Permit). Kiplimo broke away on the last lap of the senior men's 9.975km to win in 27:48 ahead of Cheptegei (28:04) and Bahrain's Alberto Rop (28:06). David Palacio was the leading domestic finisher in seventh in 28:49 ahead of Antonio Abadia (28:50) and Adel Mechaal (29:06). Kenya's steeple WR holder Beatrice Chepkoech took a gun-to-tape win in the senior women's 9.135km in 28:01 ahead of Uganda's Stella Chesang (28:35) and three-time European cross country champion Yasemin Can from Turkey (29:04). Trihas Gebre was leading Spaniard in sixth in 29:57.
Cheptegei_Joshua-WorC17.jpgJoshua Cheptegei, London WC 2017, photo by

The Long run is key to your existence as a a middle and long distance runner. Enjoy it, vary it, and run it with friends.

Hoka One One 1.jpgHOKA ONE ONE, to find more about this fine brand,

Sunday, June 15, 2018 : 70 minute run, relaxed

This season, 1.1 million boys and girls competed in high school track. The final two meets, the NB Outdoors, and the USATF Juniors are upon us. Good luck to all who are still competing. For the majority of the athletes, consider your pbs, your challenges and look for inspiration, as cross country is just around the corner!

Hoka One One 10.jpgHOKA ONE ONE, to learn more about this fine brand, please go to

Saturday, June 16, 2018: Warm up, Race, cooldown

The NB Outdoors is this weekend and USATF Juniors are next weekend. Here's an easy day before the big races!

Hoka One One 7.jpgHOKA ONE ONE, to learn more about the brand,

Friday, June 15, 2018, warm up: 30 minute run, cooldown

The key, at the end of the season, it to stay healthy, calloused and motivated. This workout shows that you are ready to fly.

IMG_5223.jpgHOKA ONE ONE, to learn more, please check out

Thursday: warm up, 30 minute run, 1 x 400 meter, 800m race pace, five minute break, 1 x 300m, 800m race pace, four minute break, 1 x 250, 800m race pace, five minute walk, cooldown

Today is a fast workout for the athletes keyed in on the championships over the next two weeks.

Brown_CeAiraLeds-Martinez18.jpgCeAira Brown leads Martinez Classic, June 7, 2018, photo by Kevin Morris

Tuesday, June 12, 2018: warm up, 6 x 200 meters, at 800 meter race pace, walk three minutes between each, 6 x 150 meters stride outs, cooldown

This is the week after all state meets are done. The athletes who are focused now on their Junior nationals, NB outdoors, or a regional invitational are at the top of their form. This week includes some moderate fast running, some rest and lots of focus. The weather is better across North America, and after 22 weeks of training, your bodies are at the point of high level fitness. Good luck!

Brown_CeAiraFH-Martinez18.jpgCeAira Brown wins 2018 Martinez Classic, photo by Kevin Morris

After a good race day, find a trail and run relaxed and share it with a friend. Talk over the race and think about the next one. Run sixty to seventy minutes and talk the entire time. The talking test makes sure that you are not training hard.

Brown_CeAiraLeds-Martinez18.jpgCeAira Brown takes it out, Martinez Classic, June 7, 2018, photo by Kevin Morris

Sunday, June 10: 70 minute run, relaxed

After 21 weeks of training, you are fit, focused and ready to roll. Warm up well, take your time, and focus on the race. Watch the finish, bide your time, and make the move you won't regret.

Brown_CeAiraFHL-Martinez18.jpgCeAira Brown takes the 800m, Martinez Classic, June 7, 2018, photo by Kevin Morris

Saturday: Warm up, Race, cooldown

We are one week from the NB Nationals and two weeks from USATF Juniors. For those focusing on those events, keep with our program now, which is focused on speed, recovery and using the callousing of past 21 weeks to run your best races now. If you are done with track and running cross country, please take a two week break, as your body needs it as does your mind (we have suggested two weeks of recovery in daily emails).

Alexander_ColbyFHL-Martinez18.jpgColby Alexander, 2018 Martinez Classic, photo by Kevin Morris/MorrisFoto

Friday, June 8, 2018, warm up, 30 minute run, cooldown

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