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

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The cross country season is coming to an end in the U.S. The final event is February 4 for the Trials for the World Cross Country Champs, to be held in Uganda in 2017.

VanAlstine_Amy-Nyrr5km16.jpGAmy Van Alstine, photo by PhotoRun.net

If you have the need to show some speed, consider a Postal two mile! Check out www.hokaoneonepostalnationals.com for details! This program has had huge growth in 2016. Why? Because, for a coach, it is a great way to see where you athletes are, and a fun program to rank your team across the U.S.

Tuesday, December 13, 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.

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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