2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 15, Day 7, Love the long run!

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The long runs were some of my favorite workouts. During mileage phases, I would run two hours a day up in the hills, just enjoying the scenery and feeling like my strength grew each day. Then, there was the one mile loop around Santa Clara Cemetary (I was a night guard and sometime grave digger), where I ran, by myself or with a few selected friends, on a small circuit that included gravel trails, small roads that circled the old cemetary. I also recall doing a long run near Tucumcari, New Mexico, in the neighorhood by a camp site, with my only followers being the nightly stars and a half moon.

Shoes for race .jpgShoes for the race, photo by Justin Britton

Long runs are the Sunday workouts for the season. Enjoy the long runs. Find different places to run and friends to share those runs with, they are part of what makes the sport a good place.

Sunday, October 1, 2017. warm up, 80-85 minutes, in hills, 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 15

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. If no race, then, warm up, 50 minutes fartlek, two and one half minutes at 5k race pace, two and one

half minutes easy, repeat ten times, 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,

cooldown

Sunday, warm up, 80-85 minutes, in hills, cooldown

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