by Larry EderWelcome back to the school year! And what better way to take your attention from American History and Algebra 2 but a hard workout? Well, you will really like us today, but remember, one part at a time.
Ben Bruce, USATF XC 2016, photo by PHotoRun.net
Tuesday, September 5, 2017. warm up, one mile easy, two miles, run 800 at 5k race pace , jog 400m, run 1320 at 5k race pace, jog 400 meters, six times hills, 200 meters, pump arms, keep stride short going up, jog down hills, easy 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
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
stretching.
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, 4×150 meters, cooldown
Sunday, warm up, 75-80 minutes, in hills, cooldown
