This week is all about keeping what you need in reserve. You have made it this far. Time to put all of you into one sixteen minute time period. If you have made it to the final of NXN or Footlocker, you are among the best in the country. Time to run for you.
Consider Stephanie Bruce. Twice in 29 days, she dug into the well. In NYC, she ran 2:30.59 for 11th. On December 1, 2018, Stephanie called on her inner voice, and ran a PB of 2:29.21, finishing 2nd women at Cal International. Photo by HOKA ONE ONE NAZ Elite
Tuesday, December 4, 2018-warm up, 1 x mile, at current 5k race pace, cooldown
This is the twelfth 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 12 weeks ago. Now, we have finished the NXN, and have only FootLocker, and USATF Juniors,
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 12, This the 12th 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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