• Privacy Policy
  • Contact Us
  • Login
  • Register
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2018 HOKA ONE ONE Postal Nationals Summer Training, Week Seven, Day Four, It’s Thursday, run for the hills!

Larry EderbyLarry Eder
August 9, 2018
0
0 0
0
SHARES
1
VIEWS
Share on FacebookShare on Twitter

The seven weeks that you have been preparing have put your body through some challenging days. Thursdays are a tough one. Hill repeats are the best type of weight lifting and speed development. They also callous you for racing. Remember to hydrate and remember to check your shoes!

IMG_5224.jpgHill workouts will help you through cross country and track season! photo by Mike Deering for The Shoe Addicts

RelatedPosts

RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS

Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 14, Day 7, a long run…

Thursday, August 9, 2018-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

This is a summer long mileage program. We are starting week Seven. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 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 7, Seventh week of cross country summer training

Monday-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Tuesday-Fartlek, warm up, 60 minutes, 12 times 2 minutes hard, three minutes recovery, cooldown

Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Saturday-warm up, 2 miles on the track, at current race 5k pace, so if you can run 18 minutes for 5k, then, you run 2 miles in 11-11:30, then cooldown, This is a 7/8ths effort, pace is key. Do nothing more that what is asked.

Sunday-65-70 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

Author

  • Larry Eder
    Larry Eder

    Larry Eder has had a 51-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."

    View all posts

Previous Post

Conversations with Larry: European Athletics Champs Day One Session Two, Poland takes two golds and silvers, GBR two golds (one silver) and France takes one!

Next Post

Conversations with Larry: European Athletics Champs Day Two: Berlin is totally hot and humid, Last throw changes Women’s Shot Put, Men’s Discus, Big Long Jump, Epic Decathlon and Historic Womens’ 10,000m

Larry Eder

Larry Eder

Larry Eder has had a 51-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."

Similar Post

Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

2023 RunBlogRun Winter recovery, Week 1, Day 1

December 11, 2023
RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS
European Athletics

RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS

December 11, 2023
Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

December 11, 2023
Coffee with Larry, for Thursday, September 29, 2022
Cross Country

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 14, Day 7, a long run…

December 10, 2023
New Routes, New Races for the RAS AL Khaimah Half Marathon event, set  for February 24, 2024!
Road Racing

New Routes, New Races for the RAS AL Khaimah Half Marathon event, set for February 24, 2024!

December 9, 2023
HONOLULU MARATHON RETURNS ON SUNDAY WITH ROBUST ELITE FIELD
Road Racing

HONOLULU MARATHON RETURNS ON SUNDAY WITH ROBUST ELITE FIELD

December 9, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

August 27, 2023
An epic pole vault competition

An epic pole vault competition

October 19, 2023
2022 USATF Outdoor Champs: Melissa Jefferson takes the Women’s 100m title in windy 10.69!

The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

February 8, 2023
Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

July 17, 2023
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

7
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
2022 Munich Diary, Day Five, a Great Friday Night

2023 European Athletics Indoor Champs, The Women’s 60m, who will win the final tonight?

5
TCS New York City Marathon Broadcast to be Available in More Than 530 Million Homes Around the World on Sunday, November 6

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

2023 RunBlogRun Winter recovery, Week 1, Day 1

December 11, 2023
RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS

RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS

December 11, 2023
Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

December 11, 2023
Coffee with Larry, for Thursday, September 29, 2022

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 14, Day 7, a long run…

December 10, 2023

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • An epic pole vault competition

    0 shares
    Share 0 Tweet 0
  • The curious case of Sha’Carri Richardson: How can the sprinter turn around her career?

    0 shares
    Share 0 Tweet 0
  • Reborn Sha’Carri Richardson comes back from the brink and is now ready to become the world champion

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

2023 RunBlogRun Winter recovery, Week 1, Day 1

December 11, 2023
RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS
European Athletics

RECORD NUMBER OF GOLD MEDALS FOR GB & NI AT THE 2023 EUROPEAN CROSS COUNTRY CHAMPIONSHIPS

December 11, 2023
Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

Eurocross for 2023! The SPAR European Cross Country Championships: mud, glorious mud!

December 11, 2023
Coffee with Larry, for Thursday, September 29, 2022
Cross Country

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 14, Day 7, a long run…

December 10, 2023

Recent Tweets

Next Post

Conversations with Larry: European Athletics Champs Day Two: Berlin is totally hot and humid, Last throw changes Women's Shot Put, Men's Discus, Big Long Jump, Epic Decathlon and Historic Womens' 10,000m

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

Select a password for yourself. (minimum length of 8)

Paste here the user biography.

Provide here the twitter screen name. i.e. @RunBlogRun

Provide here the instagram screen name. i.e. @RunBlogRun

Provide here the facebook profile URL. i.e. http://www.facebook.com/RunBlogRun

Provide here the linkedin profile URL. i.e. https://www.linkedin.com/in/larry-eder-5497253

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist