2018 HOKA ONE ONE Postal Nationals Fall Training, Week Thirteen, Day 4, a fast workout on the track

A short, quick workout this week. A 2 mile run on the track where one sprints the straights and jogs the turns. This is a great way to focus on speed development. It is also a fun way to fine tune your racing skills.

Time to race, photo by HOKA ONE ONE NAZ Elite

2022 RunBlogRun Fall Cross Country Training & Racing Program, Week 4, Day 7, the long run…

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Thursday, December 13, 2018-warm up, two miles on track, jog turns, sprint turns, cooldown

This is the 13th 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 13 weeks ago. Now, we have finished the NXN, plus the FootLocker, and Club and Junior Olympics. One week to go!

Please show our training suggestions to your coach, and always listen to your coach. During the late fall, we will provide you with 2 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 13, This the 13th week and final week of Fall XC Training

Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown

Tuesday-warm up, 1 x mile, at current 5k race pace, cooldown

Wednesday–warm up, easy 30 minutes, 8 x150 meter stride outs, cooldown, cooldown.

Thursday-warm up, two miles on track, jog turns, sprint turns, cooldown

Friday-warm up, easy 30 minutes, 4 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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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."

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