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Home Cross Country

2016 HOKA ONE ONE Fall Cross Country Training Program, Week 5, Day 6

Larry EderbyLarry Eder
September 24, 2016
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Tully_NicoleR-USAout15.JPgNicole Tully, photo by PhotoRun.net

Across the US, cross country invitationals fill the sports calendar on Saturdays during the fall. Big meets, small meets, tough courses, easy courses, the fall cross country season challenges all 515,000 high school boy and girl cross country runners.

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On race day Saturday, we encourage you to focus your energy on the race. Run hard, run fast, finish well.

September 24, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down.

After race, get in a long cooldown.

And, remember to check out www.hokaoneonepostalnationals.com.

Week 5: Training

Gets Tougher

By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates–hard workouts are easier that way. Check your shoes weekly! Remember, at this point of season, you probably have two days of racing a week, a Tuesday and a Saturday, more than likely. Race days should be considered hard days, and remember, warm up and cool down are very important.

September 19, 2016, Monday: Warm up; 5-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

September 20, 2016, Tuesday: 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.

Or, if you have a race, after race, do a 25 minute fartlek, where one minute on, two minutes easy, repeat five times, and then cooldown

September 21, 2016, Wednesday: Warm up; 5-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

September 22, 2016, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.

Or, if you have race today, consider, 20 minute fartlek, charging five hills, two minute up, three minutes easy, four times, then, cooldown.

September 23, 2016, Friday: Warm up; 5-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

September 24, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down.

After race, get in a long cooldown.

September 25, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.

Week 6: Getting on Track

You’re getting there. You’re running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.

September 26, 2016, Monday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

September 27, 2016, Tuesday: 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.

If you are racing, try a 25 minute fartlek after race, running two minutes hard, three minutes easy, five times, then, cooldown.

September 28, 2016, Wednesday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

September 29, 2016, Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.

If you have a race today, get team together and run twenty minutes, with five two minute hill charges, with two minues of jogging in between each, then, cooldown.

September 30, 2016, Friday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 1, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. After race, get in long cooldown.

October 2, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.

Week 7: Midway Through the Season!

This week is tough. Check your shoes to make sure they aren’t too worn. Consider getting racing shoes for the serious races and using them for your tempo runs.

October 3, 2016, Monday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 4, 2016, Tuesday: 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 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

If you race today, try a 20 minute fartlek, one minute at mile pace, one minute easy, repeat ten times, then, easy cooldown.

October 5, 2016, Wednesday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 6, 2016, Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down. If you have a race, then, after race, do a twenty minute Holmer fartlek, with twelve minutes out, come back in eight to ten minutes, running hard. Then, cooldown.

October 7, 2016, Friday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 8, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Long cooldown, and remember to stretch!

October 9, 2016, Sunday: Easy 9.5-mile run on grass or dirt with friends.

Week 8: Increase Your AM Runs

This is a good time to get your fall racing shoes and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30-35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.

October 10, 2016, Monday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 11, 2016, Tuesday: 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 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month. After your tempo run, finish up with four 200 meter cut downs, where you work on your finish a bit, and then, cooldown.

If you race today, then, after the race, get into your training shoes and do a twenty-five minute fartlek, where you run race pace for two minutes, easy run three minutes, repeat five times. Cooldown.

October 12, 2016, Wednesday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

October 13, 2016, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 4 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.

If you race today, then, after race, get on your training shoes, and run five hill charges of two minutes, jog two minutes to three minutes in between, and then, cool down.

October 14, 2016, Friday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 15, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Do a long cooldown and remember to stretch afterwards.

October 16, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.

Remember to check out www.hokaoneonepostalnationals.com.

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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