2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 7, Day 4, Run those hills

HIlls come in all shapes and sizes. For the three minute hill runs, we are looking for you to find a good strong uphill run. For the six minute hilly run, you can find a trail with some strong hills that will challenge you, or you can find a long, cruel hill that makes you gasp for air afterwards. Either way, you are building up for the fall cross country season.

Amy Van Alstine, photo by PhotoRun.net

2025 Summer Mileage Program, July 18, 2025, Week Two , Day Five, running in a park, Katie Moon , pole vaulters are just plain cool.

2025 Summer Mileage Program, July 17, 2025, Week Two , Day Four, the hills, why I like Rai Benjamin!

2025 Summer Mileage Program, July 16, 2025, Week Two , Day Three, Sinclaire Johnson prepares for the US Champs.

Thursday, warm up, One mile warm up, 6 times three minute hill run, five minute jog, one times six minute hilly run, six minute jog, 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 7

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 ten 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, 6 times three minute hill run, five minute jog, one times six

minute hill run, six minute jog, cooldown

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

Saturday, warm up, 5k hilly road race, finish up with 4 x 150 meter stride outs, cooldown

Sunday, warm up, 65 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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