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

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The cross country season is coming to an end in the U.S., with FootLocker, NXN and Club Champs over in U.S., and Junior Olympics. Postal champs end December 15, 2016. To find more about that, go to www.hokaoneonepostalnationals.com.

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

Wednesday, December 14, 2016: Warm up; 4-mile run; 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

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

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

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