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