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

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The season has had some stunning races! I really enjoyed the 2016 NXN last weekend. FootLocker is this weekend. If you want to have one more fun race, consider the www.hokaoneonepostalnationals! It ends December 15!

Here's your workout for today.

Wednesday, December 7, 2016: Warm up; 4-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Bruce_Ben-USOlyTr16.jpgBen Bruce, photo by PhotoRun.net

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, run a mile at race pace, 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: Easy 9-mile run on grass or dirt with friends.

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