byLarry EderThis is week nine of our HOKA ONE ONE Summer Training progrram. You are getting very fit. You are not racing fit, but with a few races, you will be ready to race in October and be ready to roll in November. Here’s a very strong week of training. Our other tips: Sleep 7-9 hours a night, take a 30-45 minute nap each day, stretch, hydrate, cut out carbonated drinks, do not drink pretend sports drinks, eat well, lots of veggies, lean meats, and watch your shoes.
Today is a tempo run of 20 minutes, followed up with a short fartlek workout. Follow the plan and make sure that you warm up and cooldown.
Kellyn Taylor, 2018 Falmouth photo by PhotoRun.net
Tuesday, August 21, 2018-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, 15 times one minute at 5k pace, one minute relaxed, cooldown
This is a summer long mileage program. We are starting week Nine. Show it to your coach, follow it, and we will have you in shape for the second week of September, three weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.
Week 9, Ninth week of cross country summer training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, 15 times one minute at 5k pace, one minute relaxed, cooldown
Wednesday-warm up-easy 50 minutes, 8x 150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown
Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
