2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 20, Day 1 : an easy start to the week


The 20th week of the season is a big race week for many. Focus on eating well, sleeping well (grab a nap), hydrate well and consider the season. Today is an easy day, and keep it that way. You have worked too long to reach this level of fitness, so stay focused!

Monday, October 30, 2017, warm up, 45-50 minutes of running, 8 x 150 meter strideouts, cooldown.

Finish line van Alstine .jpgMake your dream your reality, 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 20

Monday, warm up, relaxed 45-50 minutes of running, 8 x 150 meter strideouts, 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, 3 miles on track jog turns, sprint straights, running at race pace, cooldown

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up,big race, warm up well, race well, cool down, consider your race.

Sunday: warm up, 85-90 minute modereate paced long run today, watch for any injuries from your race day, cooldown.

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