2018 HOKA ONE ONE Postal Nationals Fall Training, Week Eight, Day 6, Saturday is race day!

Today is race day! Warm up well, and give it your best! Remember to keep something in the tank for the last 150 meters!

Scott Fauble, photo by HOKA ONE ONE NAZ Elite

KIPLIMO, CHEBET WIN SENIOR TITLES AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

2023 USATF INDOOR CHAMPIONSHIPS AND WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS BATHURST23 PRESENTED THIS WEEK ACROSS NBC AND PEACOCK

A look at Kenya’s team to World Cross Country Championships in Bathurst, Australia

Saturday, November 10, 2018-warm up, 5k race, cooldown, or a 40 minute fartlek, four times, five minutes at 5k pace, five minutes easy, one minute easy, cooldown

This is the eighth week of the HOKA ONE ONE Fall cross country mileage program. We finished 12 weeks of Summer training, plus two weeks of early summer training. Fall began eight weeks ago. Now, we have state meets, NXN, FootLocker, USATF Juniors, and NCAA.

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 Eight , This the 8th 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, easy 50 minutes, 8 x150 meter stride outs, cooldown, cooldown.

Thursday-warm up, 60 minutes Fartlek , 20 times 90 seconds at 5k pace, 90 seconds easy, cooldown (slight hill preferred)

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-75-80 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

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Larry Eder

Larry Eder has had a 50-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." Theme song: Greg Allman, " I'm no Angel."

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