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Home Cross Country

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

Larry EderbyLarry Eder
October 21, 2016
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For me, cross country was my introduction to running. I ran cross country for two years at DeSmet in the environs of Saint Louis, Missouri, and then, when my father was transfered by Ford Motor Company to California, ran at Bellarmine in San Jose, California.

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

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I remember racing in Forest Park in Saint Louis. The course was two miles (actually, I believe, 1.9 miles). In California, we raced at Crystal Springs in Belmont, California, and the course was 2.9 miles. I loved that course. The hills, the downhills, and crazy turns until you ran the last 300 meters to the finish.

Good luck in your races this week. Remember, challenge yourselves in the races! See what you can do, surprise yourself!

Friday, October 21, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Week 9: Getting in the Groove

How did your race go last week? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, increase your morning runs to 35-40 minutes on Mon-Wed-Fri.

Monday, October 17, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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

Or, if you race today, after your race, get your team together and do a 30 minute run where you charge a hill for 2 minutes, 8-10 times, and then, cooldown.

Wednesday, October 19, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday, October 20, 2016: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 6 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.

or, if you have a race, after the race, try a Holmer Fartlek, go out 15-18 minutes, and run hard all the way back. Cooldown.

Friday, October 21, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday, October 22, 2016: Race day. Warm up, listen to your coach, race, cool down.

Sunday, October 23, 2016: Easy 9-mile run on grass or dirt with friends.

Week 10: Moving to Important Racing

Your racing has gone on now for 8 weeks. Juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30-45 minutes. Check those shoes, and we suggest getting two pair now for the season, and a racing shoe if you haven’t already gotten them. Consider HOKA ONE ONE training shoes!

Monday: Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 6 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 between; 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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

Sunday: Easy 10-mile run on grass or dirt with friends.

Week 11: Racing Begins

Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3-5 races. Only the 500 Mile group should be doing morning runs beginning this week.

Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more 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.

Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Saturday: Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do.

Sunday: Easy 10-mile run on grass or dirt with friends. Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

Week 12: Here Comes

Big Cross Country Season

High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.

Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more 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. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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

Sunday: Easy 11-mile run on grass or dirt with friends.

Weeks 13-20 You’ve Made It!

You’ve now got 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.

Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Thursday: 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.

Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

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

Sunday: Easy 11-mile run on grass or dirt with friends.

Watch on our daily tips on runblogrun.com and your local website! (You can sign up at runblogrun.com to get nightly training updates)!

Special thanks to 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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