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.
Saturday, December 16, 2017. warm up, Big season cross country race, cooldown finish up with , 4×150 meters,
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
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
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,
Sunday, warm up, 80-85 minutes, in hills, cooldown