2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 12, Day 1, Fall Cross Country is here!


Labor Day is here. It is the official end of summer for most high schoolers. Across the country, 22 million high school students are moaning to themselves, as 12 weeks of summer are gone. But, don't fret, dear readers, as 560,000 high school boys and girls are now focusing on cross country running, between Biology 101, Trigonometry 101 and European History.

We have changed name to Fall Cross country, which will go for the next 12 weeks and then, we switch to championship mode. The workouts I use over the summer have come from 45 years of association with cross country, first as an athlete, then, as a coach. The collective knowledge I gained from great coaches like Rich Grawer, the late Jim Marheinecke, Terry Ward, Dan Durante, Joe Mangan, Jeff Johnson, Frank Gaglianoa, the late Arthur Lydiard, and Pat Clohessy are in these workouts. Of course, historical greats like Joe Vigil, Bob Larsen, and the many that I have interviewed are all fused into one. As one fine coach told me, "Always be open to learning."

Men HOKA ONA 2016 XC Justin Britton.jpgHOKA Northern Arizona Elite, racing 2016 USATF XC, photo by Justin Britton

And finally, our sponsors. HOKA ONE ONE has sponsored this training program for two years now. Lee Cox and Mike McManus see the future of the sport, in the hearts, minds and feet of high school cross country and track runners. HOKA ONE ONE has been a huge supporter of RunBlogRun and the RunningNetwork from the day Deckers brought HOKA ONE ONE to the world.

The video series that accompanies our HOKA ONE ONE training series is filmed, managed and produced by The SHOE Addicts. Check out their site for amazing video and very cool running playlists!

A special thanks to the 16,000 cross country coaches and their 560,000 athletes, to whom we dedicate this daily labor of love.

Monday, September 4, 2017.

Monday, warm up, one mile easy, 45 minutes, on grass, Fartlek workout, one minute hard, one minute easy, repeat 22 times, then, jog a bit, and follow up with 4x 150 meter stride outs, one mile cooldown, easy stretching.

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

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 12

Monday, warm up, one mile easy, 45 minutes, on grass, Fartlek workout, one minute hard, one minute

easy, 22 times, 4x 150 meter stride outs, one mile cooldown, easy stretching.

Tuesday, warm up, one mile easy, two miles, run 800 hard, jog 400m, run 1320 hard, jog 400 meters,

six times hills, 200 meters, pump arms, keep stride short going up, jog down hills, easy mile cooldown,

easy stretching.

Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy


Thursday, warm up, warm up, early season race, jog 20 minutes, finish up with 8 times 40 seconds hard,

jog two minutes in between, then, easy 2 mile cooldown.

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up, early season cross country race, if not, easy 4 mile run, 4x150 meters, cooldown

Sunday, warm up, 75-80 minutes, in hills, cooldown

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