2016 HOKA ONE ONE Fall Cross Country Program, Week 16, Day Seven

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Well, the FootLocker was yesterday and the USA Club was also. Great races, stirring competitions. Today is another day. Get in an hour to seventy minutes of running, relaxed. One more week to go ( think about the www.hokaoneonepostalnationals.com, which ends December 15).

Hall-Tully-DAgostinoFHH1-USout15.jpgNicole Tully, Marielle Hall, Emily Infeld, Abby D'Agostino, photo by PhotoRun.net

Sunday, December 11, 2016: Long, relexed run of 7-9 miles.

Week 16: The end of season is here!

The FootLocker is here! We just had the NXN this past weekend, and now, the FootLocker is upon us. Keep your focus and get your workouts done. Rest, hydrate and stay focused. Also, think about the www.hokaoneonepostalnationals.com next week!

Monday : Warm up; 6-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: Warm up, go to the track, run 5k on the track jogging turns, sprint straightaways. Keep it relaxed, but sprint at race pace, make sure you cool down, and change wet clothes right away.

Wednesday: Warm up; 4-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: Warm up, two miles, sprint straights, jog turns, cooldown.

Friday: Warm up; 4-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.

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

Sunday: Long, relaxed run of 7-9 miles.

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