2018 HOKA One One Postal Nationals Fall Training, Week One, Day Three, Wednesday is race day, or moderate run and stride outs


As we get into the high season of early cross country season. In many parts of the country, high school athletes run 2 meets a week. We have juggled the Fall schedule so that one can workout and also race twice a week.

IMG_6138.jpgTime to race, photo by Photorun.net

Wednesday, September 19, 2018-warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown

This is the first week of the HOKA ONE ONE Fall cross country mileage program. We just finished 12 weeks of Summer training, plus two weeks of early summer training. Fall begins this week. Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with13 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 One , This the first week of Fall XC 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, 8 times 150 meter strideouts, cooldown

Wednesday-warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 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, 5k race, cooldown, or a 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

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