2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 18, Day 7, Love the long run


Long runs are part of our weekly training, if you are a distance or middle distance runner. The 85-90 minutes that you will do today helps prepare your body for the rigors of training. It also provides you a chance to consider the past weeks training and racing.

Arthur Lydiard, the famous coach from New Zealand, was a former milkman. He took a group of young athletes and built them into Olympic medalists and wolrd record holders. His periodization of training always included Long runs in each and every part of the year.

20151212-ROSA0029.jpgGetting the racing shoes ready, photo by Justin Britton

Long runs affect you in physical and mental ways. At this time of the year, the ability to run relaxed for 85-90 minutes in all kinds of weather give you a mental lift and also provide you some time to think, what do I want from the upcoming races? How do I race better? How do I challnge myself? How do I reach the next goal? How do I contribute to my team better in the upcoming regionals?

All those questions come up during a long run. Take the time to consider the questions and let the answer arise.

Sunday, October 22, 2017. 85-90 minute long run, make sure you stretch and cool down

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 18

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


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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