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Home Cross Country

2016 HOKA ONE ONE Fall Cross Country Program, Week 3, Day 4

Larry EderbyLarry Eder
September 8, 2016
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Hills are the magic elixer for distance runners. The great, late Arthur Lydiard, the New Zealand milk man who made his country the king of distance running in the 1960s, loved hill workouts. So did Lasse Viren, who won the 5k/10k in Munich and Montreal, used hills to get him fit when his achilles were bothering him.

Manzano_Leo1a-USOlyTr16.jpgLeo Manzano, photo by PhotoRun.net

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Our hill workouts are gradual. But, again, another tip! As you train to run uphill, you should also consider, perhaps on Saturdays without races, or after races, consider three times a 800 meters downhill, focusing on running downhill relaxed, and with as little braking as possible. 1968 Boston champion Amby Burfoot told me that, before Boston, he would do mile repeats, gobs of them, running downhill to prepare for the deceptive downhills in Boston.

Thursday, September 8, 2016: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

If you get a chance, please check out www.hokaoneonepostalnationals.com.

Week 3: Getting the Habit Started

Make sure you’re doing your runs on a variety of surfaces–dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday, September 5, 2016: Warm up; 5 miles easy running; 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday, September 6, 2016: 1-mile warm-up; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fit- ness improves, about once a month.

Wednesday, September 7, 2016: Warm up; 5 miles easy running; 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

Thursday, September 8, 2016: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

Friday, September 9, 2016: Warm up; 5 miles easy running; 2×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday, September 10, 2016: Race day. Warm up, listen to your coach, race, cool down. Sunday: Easy 7-mile run on grass or dirt with friends.

Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.

Week 4: Training Gets Rolling

This week, runners run daily for main sessions. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday, September 12, 2016: Warm up; 5-mile run; 3×150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest between; cool down.

Tuesday, September 13, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool- down. To determine your tempo run pace, add a half- minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday, September 14, 2016: Warm up; 5-mile run; 3×150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest in between; cool down.

Thursday, September 15, 2016: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Friday, September 16, 2016: Warm up; 5-mile run; 3×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be- tween; cool down.

Saturday, September 17, 2016: Race day. Warm up, listen to your coach, race, cool down

Sunday, September 18, 2016: Easy 8-mile run on grass or dirt with friends.

Author

  • Larry Eder
    Larry Eder

    Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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Larry Eder

Larry Eder

Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

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