2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 8, Day 6, it's Saturday, and a good challenging workout

This is one of my favorite workouts. Running three miles on the track, sprint straights and jog turns helps you change gears, which is what cross country is all about! This workout gets tougher the more you are in shape.

And after your run, go and watch the women’s steeplechase and see the historic performances by Emma Coburn and Courtney Frerichs! Amazing.

Catching Up With World Champion Emma Coburn!

Conseslus Kipruto thinks WR!

Nike Talks World Indoors 2018: Week 3, Day 6: a look back with Bernard Lagat’s win over 3000 meters in Istanbul 2012

Kellyn Taylor, photo by PhotoRun.net

Saturday, August 12, 2017. warm up, three miles on track, sprint straights, jog turns, 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 8

Monday, warm up, one mile easy, 60 minute fartlek, one minute hard, one minute easy, 30 times,

then, 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, Three times six minutes, at 5k current race pace, 4 minutes easy between, on trails, prefer

some hills on it, but not too difficult, idea is to get some race pace under your feet, cooldown

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, 70 minutes, in hills, cooldown

Author

Larry Eder

Larry Eder has had a 51-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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