2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 12, Day 4,

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Hoka-449.jpgDavid Torrence, photo from HOKA communications

We lost David Torrence just over ten days ago. A fine middle distance runner, who ran 1:45 for 800 meters to 13:16 for 5000 meters, I had just watched David run a 3:56.10 mile in Birmingham, England on August 20.

As good of a runner as David was, he was a finer human being. On your run today, work hard, breathe in, breathe out and consider David Torrence, his wide smile, his family, his friends and how lucky we are to have friends, family and team mates.

David would have liked that.

Thursday, September 7, 2017. 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.

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

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, 4x150 meters, cooldown

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

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