byLarry EderWe are now beginning week five of the HOKA ONE ONE Fall Cross Country Training season. With a couple of races a week, most of the 16,500 high school cross country teams across the U.S. are getting into racing shape. We encourage all cross country runners to check their shoes, hydrate, eat well stretch a bit and remember to get 7-9 hours of sleep a night! (We have listed Weeks 5-8 here, and will continue our daily update on daily training).
Nicole Tully, photo by PhotoRun.net
And remember, this twenty week training program is sponsored by HOKA ONE ONE, who sponsor the www.hokaoneonepostalnationals.com, the return of an exciting series of races that any school can enter or put on!
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.
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.
