2016 HOKA ONE ONE Fall Cross Country Program, Week 18, Day One

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This has been a long, wonderful cross country season. Some races still going on in warm, and cold, and muddy parts of the country. For most of the 550,000 high school cross country boys and girls, it is time to really unwind for the next three weeks. 160,000 of you will run indoor track. Some had already started the indoor season. Just keep in mind what your major goals are for the Spring of 2017.

tying shoes, hoka .jpgTying shoes before the race, 2015 USATF Club XC, photo by HOKA ONE ONE

We will provide three final weeks for cross country, which will include rest days and some fun workouts that change the approach, but keep you with a nice fitness level.

Monday, December 19, 2016 : Warm up; 4-mile run with friends, cool down. Keep it relaxed, and enjoy the time with your friends.

Week 18: A time to build, a time to race, a time to recover...

All the big stuff is over. Your next two to three weeks are holidays. Some are already running indoors, but remember, the next focus will be the spring time. We will include some running, fartlek, and some break days. Keep it relaxed. Enjoy the holidays, your body needs a break.

Monday : Warm up; 4-mile run with friends, cool down.

Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Wednesday: Take a day off, or run no more than four miles, easy.

Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.

Friday: Warm up; 4-mile run, run on a soft surface, cool down.

Saturday: Take a break, relax with friends. Enjoy the holidays.

Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.

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