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

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This week is about using all sixteen to twenty weeks of running that you have done for this season, in these important races! But, the key in the last week of racing is to stay healthy and stay focused. Tuesday's workout is fast, fun and within you.

Tuesday, December 6, 2016: 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.

VanAlstine_Amy-Nyrr5km16.jpGAmy Van Alstine, 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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