• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2016 HOKA ONE ONE Fall Cross Country Progam, Week Seven, Day One

RBR AdminbyRBR Admin
October 3, 2016
0
0 0
0
SHARES
1
VIEWS
Share on FacebookShare on Twitter

Scott Fauble .JPGScott Fauble, 4th in Olympic Trials 10,000 meters, photo by PhotoRun.net

Monday runs are normaly, pretty relaxed days. Coming the day after a long run, two days after a race, and a day before a tempo day or another race, it provides a day of sanity in the week. If you are a more advanced runner, consider morning runs on Monday, Wednesday and Friday.

RelatedPosts

2023 RunBlogRun Fall Cross Country Training & Racing, Week Two, Day 2, Tempo is back!

2023 RunBlogRun Fall Cross Country Racing & Training Program, Week 1, Day 4, a day in the hills!

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week One, Day1..and we run

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.

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

  • RBR Admin
    RBR Admin

    View all posts

Previous Post

2016 Rock N Roll San Jose won by Shadrack Biwott and Sally Kipyego as 17,000 runners enjoy perfect weather and a speedy course!

Next Post

RNR San Jose Diairies: Shadrack Biwott Flies over streets of San Jose!

RBR Admin

RBR Admin

Similar Post

WC / Day Eight: Relay Madness:  4×1 Sweep For USA, Mondo’s Perfect Game Strikes Gold
Training Tips

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 3, day 1, Monday is an easy day…

September 25, 2023
2022 Berlin Marathon Diary, Eliud Kipchoge all set for Berlin return

2023 RunBlogRun Fall Cross Country Training & Racing, Week 2, Day 7, the long run is on Sunday

September 25, 2023
Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running
Convos w LE

Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running

September 23, 2023
Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!
Coffee With Larry

Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!

September 23, 2023
Will a win -or anything else- matter for Eliud Kipchoge at the 2023 Berlin Marathon?
World Marathon Majors

Will a win -or anything else- matter for Eliud Kipchoge at the 2023 Berlin Marathon?

September 23, 2023
Coffee with Larry, Nike Pre Classic : Best Edition Ever!
Training Tips

2023 RunBlogRun Fall Cross Country Training & Racing, Week 2, day 6, a day at the races!

September 23, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

August 27, 2023
An epic pole vault competition

An epic pole vault competition

August 26, 2023
2022 USATF Outdoor Champs: Melissa Jefferson takes the Women’s 100m title in windy 10.69!

The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

February 8, 2023
Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

July 17, 2023
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
2022 Munich Diary, Day Five, a Great Friday Night

2023 European Athletics Indoor Champs, The Women’s 60m, who will win the final tonight?

5
TCS New York City Marathon Broadcast to be Available in More Than 530 Million Homes Around the World on Sunday, November 6

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
WC / Day Eight: Relay Madness:  4×1 Sweep For USA, Mondo’s Perfect Game Strikes Gold

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 3, day 1, Monday is an easy day…

September 25, 2023
2022 Berlin Marathon Diary, Eliud Kipchoge all set for Berlin return

2023 RunBlogRun Fall Cross Country Training & Racing, Week 2, Day 7, the long run is on Sunday

September 25, 2023
Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running

Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running

September 23, 2023
Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!

Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!

September 23, 2023

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
  • The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

    0 shares
    Share 0 Tweet 0
  • Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
WC / Day Eight: Relay Madness:  4×1 Sweep For USA, Mondo’s Perfect Game Strikes Gold
Training Tips

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 3, day 1, Monday is an easy day…

September 25, 2023
2022 Berlin Marathon Diary, Eliud Kipchoge all set for Berlin return

2023 RunBlogRun Fall Cross Country Training & Racing, Week 2, Day 7, the long run is on Sunday

September 25, 2023
Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running
Convos w LE

Conversations with Larry: Shawnti Jackson signs NIL deal with Brooks Running

September 23, 2023
Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!
Coffee With Larry

Coffee With Larry, Berlin Marathon is tomorrow, US Olympic Trials will be well presented, but hotels and Air BnBs are already charging more!

September 23, 2023

Recent Tweets

Next Post

RNR San Jose Diairies: Shadrack Biwott Flies over streets of San Jose!

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist