2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 10, Day 1, a Holmer Fartlek today

The fartlek system is from the Swedish, meaning speed play. In the 1940s the great milers Arne Andersen and Gunder Haag brought the world record to 4:01.6. Speed play was done on the forest trails, on soft ground and developed into amazingly strong workouts. Truth is, better shape you are in, more fartlek can benefit.

Scott Fauble, photo by PhotoRun.net

2022 RunBlogRun Summer Cross Country Mileage Program, Week Seven, Day One

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Seven

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Six

Monday, August 21, 2017. warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes, 5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes at 5k race pace, 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, which opened August 15!

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 10

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes,

5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes

at 5k race pace, cooldown

Tuesday, warm up, easy 2 miles, run ten 200 meter hill repeats, shorten stride, pump arms, look down

at your feet, jog down easy, 2 mile run, then, cooldown

Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, one mile easy, 50 minute fartlek, after 5 minutes, 2 minutes hard, two minutes easy, repeat ten

times, at 48 minutes, three minutes hard, then, one mile easy cooldown,

(if you so desire, fartlek should be run on hilly course)

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

Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown

Sunday, warm up, 75 minutes, in hills, cooldown

Larry Eder

Larry Eder has had a 50-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."

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