Wednesday is always a recovery day. Enjoy the run, work on your strideouts and talk with your team mates. It sounds silly now, but some of your life long friends come from cross country and sports. My best friend, Bob Lucas and I met as juniors in high school. David Huges, another great friend, was first guy I met in sophomore year, who talked to me, after I moved from Saint Louis to San Jose.
Enjoy today, think about your races upcoming and try to focus on making one part of your race better each week!
Time to talk before workouts, photo by PhotoRun.net
Wednesday, October 18, 2017. warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
stretching.
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
Monday, warm up, 60 minute run, Holmer Fartlek (32 minutes out, back in 28 minutes), 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, race, 20 minute jog, then, 12 x 40 seconds, then cooldown. If no race,
warm up, 3 times mile at current race pace, 400m jog, 6x 300 meters cut downs, 150 meter jog, 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 , or, if no race, warm up,
45 minute fartlek, 20 x 1 minute hard, one minute jog, cooldown
Sunday, 85-90 minute long run, make sure you stretch and cool down
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