The tempo run is making you stronger each week. The tempo run helps build your ability to manage your pace mid race and callous you for races. Good luck! You have worked all summer and fall to race well now and in the upcoming big races.
Tuesday, October 23, 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, 8 times 150 meter stride outs, cooldown.
This is the sixth 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 began six weeks ago. 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 Six , This the 6th week of Fall XC Training
Monday-warm up, easy 60 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, 8 times 150 meter stride outs, 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, 60 minutes, 10 minutes good pace, 20 times 1 minute hard, 1 minute easy, 10 minutes good pace, 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, four times, five minutes at 5k pace, five minutes easy, one minute easy, cooldown
Sunday-70-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
Have you signed up at www.runblogrun.com for our free newsletter?
Want bonus content on athletics? Support the sport of athletics! Support RunBlogRun as we cover the sport of athletics nearly 24/7, and get bonus content, please go to: https://www.patreon.com/