2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, day 1, Focus is on the Fall Cross country season


My first cross country race was a long time ago. It was on my birthday, September 11, in 1972. I ran a two mile race in the afternoon, and fished all morning.

I remember how hard it was to run the entire course, and I had to walk a few times. But finishing on the soccer field was cool, and I was hooked.

Now, 45 years later, I am still involved with the sport. The daily workouts and stories we do on @runblogrun are my dream come true. I wanted to be involved in the sport, and, still am. I think of you, the 560,000 high school boys and girls who run cross country with awe, each and every day. You are challenging yourself to new heights. Your cross country running helps you in all of your other life endeavors.

Have a great day, and enjoy your run today!

Men-4.jpg2016 USATF XC with HOKA Northern Arizona Elite team, photo by Justin Britton

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 13

Monday, warm up, 50 minute easy run, 8 x 150 meter stride outs, cooldown

Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our

current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay

focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown

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, cooldown finish up with , 4x150 meters,


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

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