2018 HOKA ONE ONE Postal Nationals Fall Training, Week Two, Day Six, a day to race!

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Race days in the fall are always full of memories. The hot and humid races in September will transform themselves into chilly races in October and muddy, snowy and rainy races in November. Nine time US XC champ Lynn Jennings once told assembled media to "Be one with the mud" in reference to her uncanny ability to get through the roughest of conditions.

Today is a race day. Embrace it. Take in the smells, notice the warm up area. And remember to take a different approach to your finish each early race. One of my favorites was to push with 800m to go, and incease each 200m, until you are flying down the final stretch!

Taylor_Kellyn42-USAxc17.JPGKellyn Taylor, photor by PhotoRun.net

Saturday, September 29, 2018-warm up, 5k race, cooldown, or a 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, 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!

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 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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