2017 HOKA ONE ONE Postal Nationals Summer Cross Country Training Program, Week 9, Day 3, easy run today

RunBlogRun comments: Cross Country season in the U.S. begins the end of August. Over 570,000 high school boys and girls will compete, in all 50 states. Alaska’s season ends first (mid-October) and California’s ends in early December. Then, we have the Nike NXN, the FootLocker nationals, the USATF Juniors and the AAU Junior Olympics.

Amy Van Alstine, 2016 USATF Cross Country, photo by Justin Britton

If you want to do well in cross country (and for that matter, track season), you need to embrace the cross country season. We have been lucky for HOKAONEONEPostalNationals to sponsor our programs these past two years (and one more year). We send the workouts to over 16,000 high schools and over 500,000 athletes. We thank you for following the programs.

We also encourage you to run in the , which are a fantastic, grass roots program brought back to the sport by your friends at HOKA ONE ONE.

Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, 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, which opens August 15!

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

Early Season, HOKA ONE ONE Summer Mileage Program Week 9

Monday, warm up, one mile easy, 50 minute run, moderate pace, 4 x 150 meter stride outs, cooldown

Tuesday, warm up, easy 2 miles, run twelve 200 meter hill repeats, shorten stride, pump arms, look down

at your feet, jog down easy, 2 mile run, then, cooldown

Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.

Thursday, warm up, one mile easy, 50 minute fartlek, 3 minutes hard, two minutes easy, repeat ten

times, one mile easy cooldown, (if you so desire, fartlek should be run on hilly course)

Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown

Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown

Sunday, warm up, 70 minutes, in hills, cooldown

Author

Larry Eder

Larry Eder has had a 52-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." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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