2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 20, Day 4: Preparing for races!

As we get closer to the big races, we try and give you some variety. This is one of my favorite workouts. Warm up, and begin with a jog around the turn, then, build into a sprint, running 5k pace down the straights, then, jog around turn and repeat for 12 laps of a 400 meter track. You feel good after this, with some fast running but in a gentle fashion.

Breaking the finish, photo by PhotoRun.net

Coffee with Larry (on You Tube), May 6, 2025, Thoughts on Grand Slam Track Miami, Shanghai Diamond League, and my Chat with BBC!

Galen Rupp at the 2024 Bank of America Chicago Marathon; Deep thoughts on how you build a long term career!

GBTC Remembers 1975!

Cooldown well.

Thursday, November 2, 2017. warm up, 3 miles on track jog turns, sprint straights, running at race pace, 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 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

stretching.

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.

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."
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