• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, Day 5, An easy day for Friday

Larry Ederby Larry Eder
September 15, 2017
0
0 0
0
SHARES
1
VIEWS
Share on FacebookShare on Twitter

Today is Friday, and an easy day for cross country runners. Enjoy your run today, as you prepare for your second race of the week.

Taylor_Kellyn17-USAxc17.JPGKellyn Taylor, photo by PhotoRun.net

RelatedPosts

2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.

2025 Summer Mileage Program, July 18, 2025, Week Two , Day Five, running in a park, Katie Moon , pole vaulters are just plain cool.

2025 Summer Mileage Program, July 17, 2025, Week Two , Day Four, the hills, why I like Rai Benjamin!

Friday, September 15, 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 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

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, cooldown finish up with , 4×150 meters,

cooldown

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

Author

  • Larry Eder

    Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

    View all posts
Previous Post

Tori Bowie, Marie-Josee Ta Lou and Daphne Schippers speak at Women’s 100 meters presser, 2017 London World Championships Press Conference

Next Post

2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, Day 6, a race day in mid September!

Larry Eder

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."

Similar Post

Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!
European Athletics

Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!

July 19, 2025
Josh Kerr and Danny Mackey, considering the Athlete/Coach relationship
Coaching Athletics

On Being a Better High School Track or Cross Country Coach: Learn Something New Every Day, five tips….

July 19, 2025
Eugene Amo Dadzie: The fastest Accountant in the world
European Athletics

Eugene Amo Dadzie: The fastest Accountant in the world

July 19, 2025
2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.
Cross Country

2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.

July 19, 2025
This Day in Track & Field History, March 28, 2024
Coffee With Larry

Coffee with Larry, Episode 767, July 15, 2025, Talking about the business of running

July 20, 2025
Doha Meeting Suhaim bin Hamad Stadium, Doha (QAT) – 16 May 2025, the Complete Results
Diamond League

2025 London Diamond League Preview: Strong 800m, Lyles versus Tebogo

July 19, 2025

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

April 5, 2023
2023 Nike Pre Classic: Two Amazing Days of Track & Field!

Noah Lyles, The Clock Doesn’t Lie

March 7, 2024
Grand Slam Track’s Kingston Slam Comes to a Close with 12 Slam Champions

2025 Spring Racing/Training Program, April 11, 2025, week 4, day 5, fourth week of year, Friday is an easy day!

April 12, 2025
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

February 6, 2025
Mondo Duplantis and the Jump that made him the greatest of all time

Mondo Duplantis and the Jump that made him the greatest of all time

8
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

My Five Biggest Takeaways from the Men’s Olympic Trials Marathon, by Oliver Hinson

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!

Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!

July 19, 2025
Josh Kerr and Danny Mackey, considering the Athlete/Coach relationship

On Being a Better High School Track or Cross Country Coach: Learn Something New Every Day, five tips….

July 19, 2025
Eugene Amo Dadzie: The fastest Accountant in the world

Eugene Amo Dadzie: The fastest Accountant in the world

July 19, 2025
2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.

2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.

July 19, 2025

Popular Stories

  • Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    Clyde Hart’s Guide to 400 meter training (from 1996 Super Clinic Notes/World Coaches Notes)

    0 shares
    Share 0 Tweet 0
  • Noah Lyles, The Clock Doesn’t Lie

    0 shares
    Share 0 Tweet 0
  • 2025 Spring Racing/Training Program, April 11, 2025, week 4, day 5, fourth week of year, Friday is an easy day!

    0 shares
    Share 0 Tweet 0
  • Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!
European Athletics

Niels Laros, Nine Questions, The RunBlogRun Interview for the winner of the 2025 Bowerman Mile!

July 19, 2025
Josh Kerr and Danny Mackey, considering the Athlete/Coach relationship
Coaching Athletics

On Being a Better High School Track or Cross Country Coach: Learn Something New Every Day, five tips….

July 19, 2025
Eugene Amo Dadzie: The fastest Accountant in the world
European Athletics

Eugene Amo Dadzie: The fastest Accountant in the world

July 19, 2025
2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.
Cross Country

2025 Summer Mileage Program, July 19, 2025, Week Two , Day Six, the tenacity of Donavan Brazier.

July 19, 2025

Recent Tweets

Next Post

2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 13, Day 6, a race day in mid September!

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved