2018 HOKA ONE ONE Postal Nationals Fall Training, Week Three, Day 4, Head to the hills!

Thursday is hill day! Hills are so important to your training. Hills build speed, strength, and callous the runner for racing!

Kellyn Taylor, photo by Photorun.net

2023 RunBlogRun Fall Cross Country Training & Racing, Week 14, Day 6, your final day of racing in 2023!

2023 RunBlogRun Fall Cross Country Training & Racing, Week 14, Day 5, Friday is a recovery day…

Coffee with Larry, Footlocker (HOKA) is December 9, SPAR European XC is December 10, Dubai Marathon, Jan 7, 2024 RAK announces date of Feb. 24, 2024!

Thursday, October 4, 2018-warm up, 20 minutes run, steady pace, 14-16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown

This is the third 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 two 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!

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 Three , This the third 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, 14-16 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, 20 times, one minute at 5k race pace, one minute easy, cooldown

Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

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Author

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."

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