2018 HOKA ONE ONE Postal Nationals Summer Training, Week Eight, Day Six, a Fartlek for Saturday

This week, we arer working on Saturday, as we build towards the season which gets going in a few weeks. The Fartlek today will not beat you up, but it will give you some confidence.

Ce’Aira Brown, 800 meters, USATF, photo by Mike Deering/The Shoe Addicts

2025 Fall Cross Country & Racing Season, December 11, 2025, Week 15, Day 4, Thursday is a hard day!

#TheJourneytoCompete: The Ritzenheins are in Portland

NIKE presents #TheJourneytoCompete, celebrating cross-country and the NIKE Cross Nationals, Issues, 1-9, Back Issues, Fall/Winter 2025

Saturday, August 18, 2018-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown

This is a summer long mileage program. We are starting week Seven. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 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!

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.

Week 8, Eighth week of cross country summer training

Monday-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown

Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, 15 times one minute at 5k pace, one minute relaxed, cooldown

Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown

Thursday-warm up, 20 minutes run, steady pace, 14 times 200 meter hill, jog down, 20 minutes steady, cooldown

Friday-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown

Saturday-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown

Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down

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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