2016 HOKA ONE ONE Fall Cross Country Training Program, Week 15, Day Four

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Keeping sharp and not overdoing it is key at this time of the season. Today's workout is light, brisk and you should be within yourself. Run a mile at your intended race pace for Saturday, after a brisk warm up. Cooldown, and relax.

Thursday, December 1, 2016: Warm up, run a mile at race pace, cooldown.

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

Week 15: Keep your habits!

Runners are creatures of habit. It amazes me that, in the last weeks or days before major races, athletes change something, like racing shoes, food, sleeping habits. That is the quickest way to introduce injuries, sickness or something that could take away from your racing! Be careful and vigilant during the next few weeks!

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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