The season is coming to an end. We will be providing end of season workouts through June 16, an recovery for two weeks then. If you have questions, and again, please contact us anytime, send your notes to email@example.com.
Special thanks to HOKA ONE ONE for sponsoring the Summer/Fall Training programs for five years. Thanks to the 16,000 coaches and 600,000 athletes a week who follow our programs. It means alot.
Again, our training plans are only suggestions. If you need something more focused, email us at firstname.lastname@example.org, and we will help you. Always ask your coach before training changes and make sure you get a physical before XC season and check your shoes!
And remember, as you are ending one season, and beginning another, check out www.hokaoneone.com running shoes. Make sure you take off 2 weeks after track season.
Weeks 22, Champ week 1, or Recovery Week 1
Monday: warm up, 30 minute run, 8 x 150 m stride outs, cooldown
Tuesday: warm up, 4x400m, mile pace, 400 m jog, 30 minute jog, cooldown
Wednesday; warm up, 45 minutes, 4 x 150m stride outs, cooldown
Thursday: warm up, 6 x 200m, 800m pace, 30 minute jog, cooldown
Friday: warm up, 30 minute run, 8 x 150m stride outs, cooldown
Saturday: warm up, race, cooldown
Sunday; warm up, 75 minute run
Recovery Week 1
Monday: day off
Tuesday: 30-45 minute run, trails
Wednesday: day off
Thursday: 30-45 minute run
Friday: day off
Saturday: day off
Sunday: Long run, 60-75 minutes