This may be the biggest cross country weekend of the year in North America. From high school state meets to regional college meets, the weekend of November 3-4 is huge for cross country.
You have worked out for 23 weeks now. You are fit, warm up well and run your race. With 300-500 meters to go you need to put all that you have into it. How will you do? This is how you challenge yourself! Can you get one more competitor in the final straight?
Saturday, November 4, 2017. warm up,big race, warm up well, race well, cool down, consider your race.
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, 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.