2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 6, Day 4, Running hills

This is Thursday, and you have a challenging workout today! Follow it, as we build you towards the fall ! Make sure that you do your warm up and cooldown!

Kellyn Taylor, photo by PhotoRun.net

Cordell Tinch and Anna Hall to compete at the 2026 New Balance Indoor Grand Prix on January 24, 2026!

World Indoor champion Josh Hoey will compete at the 2026 New Balance Indoor Grand Prix on January 24, 2026!

Noah Lyles Returns to the 2026 New Balance Indoor Grand Prix on January 24, 2026!

Thursday, warm up, One mile warm up, 4 minutes uphill or hilly run, 4 minutes recovery, repeatfour times, then, six minutes hard run uphill or hilly run, four minutes recover, then, One mile easy run, 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 6

Monday, warm up, one mile easy, 50 minute fartlek, Two minutes up hill, two minutes easy,

ten times, final, Five minutes hard fartek uphill then, five minutes easy , cooldown, then one mile easy,

cooldown.

Tuesday, warm up, easy 2 miles, run eight 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 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, One mile warm up, 4 minutes uphill or hilly run, 4 minutes recovery, repeat

four times, then, six minutes hard run uphill or hilly run, four minutes recover, then, One mile cooldown, cooldown

Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown

Saturday, 30 minutes easy run, or bike, or swim.

Sunday, warm up, 60 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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