2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 11, Day 1, its fartlek

Holmer Fartlek is your workout for today. It is part of the varied types of Swedish workouts collected under the Fartlek title. Holmer fartlek is named after the coach, a former Swedish decathlete, and it, again, gives you as much as you put into it. Go out at moderate pace for say, 3.5 miles, then run the return a few minutes faster, and get your heart pumping, then, as always, cooldown by jogging, and stretching, then, get off that wet clothes.

Scott Fauble, photo by PhotoRun.net

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back

NIKE presents #TheJourneytoCompete, A NIKE Cross Country newsletter, celebrating cross-country, Issues, 1-14, Back Issues, Winter 2026

This Day in Track & Field, January 13, Dick Buerkle Breaks World Indoor Mile record with 3:54.93 (1978), the story behind the story, by Walt Murphy

This Day in Track & Field, January 12, 18 year old Herb Elliott breaks Ron Clarke’s World Junior Mile record with a 4:06.0 (1958)! by Walt Murphy

in 22 minutes, easy one mile 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 11

Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back in

22 minutes, easy one mile 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, repeat, then, 2 mile run, then, cooldown

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

Thursday, warm up, find one mile hilly course, and run it hard, jog for five minutes and repeat four times, co

then, one mile cooldown,

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

Saturday, warm up, 5k trail race, the more hills, the better, cooldown

Sunday, warm up, 75 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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