2016-17 HOKA ONE ONE Fall Cross Country Program, Week 21 Day Five, the final week of recovery


Friday is the end of the week. You have survived your first full week back to school and for many, indoor season is upon them. Outdoor track starts (and has started in a few places).

Here's a relaxed Friday workout. Remember, if you can find a small meet to race at tomorrow, try the 800m, or 1000m. Have some early season fun.

20151212-_D3_0766.jpgWarming up, photo by Justin Britton

Friday, January 13, 2017 : Warm up; 4-mile run, run on a soft surface, cool down.

Monday : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, 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: A nice 5 mile run, in a park, on soft ground, keep it relaxed. Remember to warm up and cooldown.

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: If you can fine a low key mile race, or 800 meter race, or, better yet, a two mile, do it and just keep it relaxed. See where you are at. You will be surprised how much fitness you have kept.

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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