Long runs are one of the building blocks of cross country training over the summer. If you run 60-70 minutes a day, you will be quite fit over the summer. If you add hill training, some fartlek, and perhaps, tempo runs, you will be racing fit. Our goal is to make you racing fit.
Kellyn Taylor, photo by PhotoRun.net
Today is Sunday, July 9. It is a long run day. Find a place to run, like a park or soccer pitch and get in your fifty minutes today!
Sunday, July 9, 2017. warm up, 50 minutes, in hills, cooldown
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, easy 40 minutes of running with some hills, two times 150 meter strideouts,
cooldown
Tuesday, warm up, run four 200 meter hill repeats, shorten stride, pump arms, look down at your
feet, jog down easy, 30 minute run, then, cooldown
Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.
Thursday, warm up, 45 minute fartlek, run one minute hard, two minutes easy, repeat 15 times,
then, cooldown
Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown
Saturday, Take a Day off, or run 30 minutes.
Sunday, warm up, 50 minutes, in hills, cooldown
