2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 12, Day 5, a light and relaxed day


After this week, you need an easy day! Four days of classes, an early season race, plus hurricanes and earthquakes on the news, it has been an exhausting week.

How was your first race? That's okay, just remember, try and improve something each race. Take a bit of improvement each race, and you will be going in the right direction.

XC HOKA Nor Ariz Elite .jpgRace is on, USAXC 2016, photo by Justin Britton

Recently I had dinner with friends. We were speaking about racing, and one of our mutal friends, a coach, had told his athlete not to lead if he wanted to win. Makes alot of sense. Get out there, and move up through the crowd, and then, with about 800 meters to go, make your move. Both ways can work. Some athletes like to lead from early on, controlling the pace, and others wait until the very, very end of the race to show their presense.

If you want to be inspired, go on You Tube and find the London World Champs women's 1,500 meters. Watch Jenny Simpson. Jenny very seldom makes a wrong move in a big race. Pretty cool.

Well, dream about the big races, but run and enjoy your run today.

Friday, September 8, 2017. warm up, easy 45-50 minute run with four 150 meter stride outs, then 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


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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