On Saturday is the big race. NXN and West FL regionals. Take it easy today. Your work comes to a big crescendo on Saturday. Good luck!
A good warmup, photo by HOKA ONE ONE NAZ elite
Friday, November 30, 2018: warm up, easy 3-4 miles, 2 x 150 meter strideouts, cooldown
This is the eleventh 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 11 weeks ago. Now, we have NXN, FootLocker, and USATF Juniors,
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 Eleven, This the 11th week of Fall XC Training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, 3 miles on track, sprint straights, jog turns, at good pace, cooldown.
Wednesday–warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, cooldown.
Thursday-warm up, 40 minutes Fartlek , five minutes good pace, 15 times 1minute at 5k pace, 1 minute easy, five minutes good pace, 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-warm up, 75-85 minute run, cool down
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