Friday is the day before race day. Keep it easy.
Friday, Novemberr 16, 2018 –warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
This is the ninth 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 nine 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!
Week Nine , This the 9th 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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