2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 9, Day 1, a relaxed run today


The cross country season is nearly upon us. This is week nine. Some good hill workouts, and a long run. Again, if you need more of a challenge, consider Monday, Wednesday, Friday easy 30 minute morning runs.

HOKA ONE ONE XC 2015.jpgUSATF 2016 XC, photo by Justin Britton

Monday, August 14, 2017. warm up, one mile easy, 50 minute run, moderate pace, 4 x 150 meter stride outs, 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 opens 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 9

Monday, warm up, one mile easy, 50 minute run, moderate pace, 4 x 150 meter stride outs, cooldown

Tuesday, warm up, easy 2 miles, run twelve 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 easy, 50 minute fartlek, 3 minutes hard, two minutes easy, repeat ten

times, 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, 70 minutes, in hills, cooldown

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