Thursday is our day for hill workouts. Hills were one of my special workouts as an athlete and coach. A core section of the Lydiard workouts, hill training helps develop your speed, build your strength, and callous you for racing. Between the long run, tempo run and hill workouts, you have been building your racing fitness.
Two races a week build your racing skills. In a month, you will be a different type of racer.
Thursday, Septemer 27, 2018-warm up, 20 minutes run, steady pace, 14-18 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
This is the second 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 last week. Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with 12 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!
Week Two , This the second 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, cooldown
Wednesday–warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, if no race, warm up, 50 minute run, 8 x 150 meters, cooldown
Thursday-warm up, 20 minutes run, steady pace, 14-18 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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