After a long and grueling cross country season, you need a break. We at @runblogrun suggest a nice three week easy recovery time, where you sleep, eat pizza, watch Holiday release movies, goof off. However, if you are otherwise motivated, we have given you a three week indoor combo recover time where you will race pretty effectively off a bit of rest and some stride outs. Remember, you are super cross country runner, and those 26 weeks of running up and down hills, through mud and such have made you into an endurance deity.
Oh and remember to check out a new pair of HOKAONEONE running shoes.
Here’s your first week of recovery running (we give you two options):
Week 1, Before racing indoors (a Saturday race)
Monday: warm up, 4 miles easy, 8 times 150 meters stride outs, cooldown
Tuesday: Day off, or 30 minutes of walking, easy running
Wednesday: warm up, Two miles on track, sprint straights, jog turns, cooldown
Thursday: Day off, or, 30 minutes of walking, easy running
Friday: warm up, 4 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race a 1000m, mile or 3000/3200m, cooldown
Sunday: Relaxed Long run 70 minutes.
Week 1: Recovery Week:
Monday: Day off, or 30 minutes of running, walking
Tuesday: Easy 4 miles, warm up and cooldown
Wednesday: Day off, or 30 minutes of running, walking
Thursday: Easy 4 miles, warm up and cooldown
Friday: Day off, or 30 minutes of running, walking
Saturday: Day off, or 30 minutes of running, walking
Sunday: A nice, relaxed run of 50-60 minutes, enjoy the scenery
And in between seeing Star Wars new movie, check out the video and results at HOKA ONE ONE Postal Nationals.
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