2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 26, Day 6, Last race of the season

For most, the cross country season ended over the last few weeks. The HOKA ONE ONE Postal Nationals ended at the stroke of midnight on December 12. After each cross country season in college, I would find a fast, flat race with which to finish the season. One year, I ran the USA Xc nationals, always held on Thanksgiving weekend, then, a week later, a marathon. I would suggest a 5k if you are a freshman or sophomore, and perhaps, if you are a junior or senior, try a 10k and see how you do (always speak with Coach before hand). A nice way to end your season.

We will finish up with a long run tomorrow and then begin a two or three week recovery time.

The Zatopek : 10, the iconic 10,000m in Australia , held since 1961!

2025-2026 Active Recovery from Cross-Country, December 19, 2025, Week 1, Day 5, Enjoying the rest

The 2026 World Athletics Indoor Tour will return in 2026!

Last racing show for season, photo by Justin Britton

Saturday, December 16, 2017. warm up, Big season cross country race, cooldown finish up with , 4×150 meters,

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 and ends at 11:59 P.M. on December 12, 2017.

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 26

Monday, warm up, 50 minute easy run, 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, two miles on track, sprint straightways, jog turns, cooldown

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

Saturday, warm up, Big season cross country race, cooldown finish up with , 4×150 meters,

cooldown

Sunday, warm up, 80-85 minutes, in hills, 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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