2018 HOKA ONE ONE Postal Nationals Fall Training, Week Ten, Day 7, Sunday is Long run

Enjoy the long run, photo by HOKA ONE ONE NAZ elite

The long run is key to your development. Long runs are better with friends. Enjoy the run and enjoy your day!

2023 RunBlogRun Fall Cross Country Training & Racing, Week 14, Day 3, Wednesday is a recovery day…

2023 RunBlogRun Fall Cross Country Training & Racing Program, Week 14, Day 2…Today is Tempo Day…

2023 RunBlogRun Fall Cross Country Training & Racing, Week 14, day 1, Monday is a recovery day…

Sunday, November 25, 2018-warm up, 75-85 minute run, cool down

This is the tenth 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 ten 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 Ten , This the 10th 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-warm up, 75-85 minute run, 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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