2018 HOKA ONE ONE Postal Nationals Fall Training, Week Seven, Day Five, Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown

Today is Friday, November 2, 2018. State meets abound tomorrrow! Good luck to all!

Kellyn Taylor, photo by HOKA ONE ONE NAZ Elite

NIKE presents #TheJourneytoCompete, A NIKE Cross Country newsletter, celebrating cross-country, Issues, 1-14, Back Issues, Winter 2026

#CoffeewithLarry, Episode 834, January 12, 2026, From Tallahassee Mud to Georgia Indoor Fire! Part 1 (24 minutes)

This Day in Track & Field, January 13, Dick Buerkle Breaks World Indoor Mile record with 3:54.93 (1978), the story behind the story, by Walt Murphy

Friday, November 2, 2018-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown

This is the seventh 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 seven 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 Seven , This the 7th 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 , six times, five minutes hard, five minutes easy, 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-75-80 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/RunBlogRun!