2016 HOKA ONE ONE Fall Cross Country, Week 18, Day 2, a fun fartlek workout

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2016 USATF XC Amy Van Alstine .pngAmy Van Alstine, HOKA ONE ONE Northern Arizona Elite, from HOKA ONE ONE

The cross country season has built you up. If you take a couple weeks with some good rest and some fun workouts to keep your speed, you will be ready to go in January. That's our goal, so read the workouts, do the workouts and get your holiday shopping done!

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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