2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 3, Day 7, Getting into hill training over the summer

Long runs are one of the building blocks of cross country training over the summer. If you run 60-70 minutes a day, you will be quite fit over the summer. If you add hill training, some fartlek, and perhaps, tempo runs, you will be racing fit. Our goal is to make you racing fit.

Kellyn Taylor, photo by PhotoRun.net

Coffee with Larry (on You Tube), May 6, 2025, Thoughts on Grand Slam Track Miami, Shanghai Diamond League, and my Chat with BBC!

Galen Rupp at the 2024 Bank of America Chicago Marathon; Deep thoughts on how you build a long term career!

GBTC Remembers 1975!

Today is Sunday, July 9. It is a long run day. Find a place to run, like a park or soccer pitch and get in your fifty minutes today!

Sunday, July 9, 2017. warm up, 50 minutes, in hills, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Early Season, HOKA ONE ONE Summer Mileage Program Week 3

Monday, warm up, easy 40 minutes of running with some hills, two times 150 meter strideouts,

cooldown

Tuesday, warm up, run four 200 meter hill repeats, shorten stride, pump arms, look down at your

feet, jog down easy, 30 minute run, then, cooldown

Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.

Thursday, warm up, 45 minute fartlek, run one minute hard, two minutes easy, repeat 15 times,

then, cooldown

Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown

Saturday, Take a Day off, or run 30 minutes.

Sunday, warm up, 50 minutes, in hills, cooldown

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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