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.
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!
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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