2016 HOKA ONE ONE Fall Cross Country Program, Week 17, Day Six

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I am sitting in Boston, and it is snowing. The snow was preceded by a very cold day, and after the snow, a chilling rain.

20151212-_D3_0148.jpgViewing the 2015 USATF Club Cross, December 2015, Golden Gate Park, SF, CA, photo courtesy of HOKA ONE ONE

We have all run cross country races, and perhaps even, track races, in weather like this. We will keep providing workouts though the end of the year, mostly focused on giving you a bit of a change and some rest before the outdoor season begins.

If you get a chance today, in a dry, non snowy climate, consider a 5k today to see how your fitness is at the end of the season.

Saturday, December 17, 2016: Warm up, run a 5k race today, cooldown. If the weather is too miserable, and no major race, get in a nice run in the snow, just dress warm and stay visible.

Week 17: 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. If you do not have a big race today, take a nice run in the snow, just be careful!

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

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