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2016 HOKA ONE ONE Fall Cross Country Training Program, Week 7, Midway Through the Season!

Date: 
10/03/2016 - 09:44

Scott-Fauble.jpgThis week is tough. Check your shoes to make sure they aren't too worn. Consider getting racing shoes for the serious races and using them for your tempo runs.

October 3, 2016, Monday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 4, 2016, Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that's 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.

If you race today, try a 20 minute fartlek, one minute at mile pace, one minute easy, repeat ten times, then, easy cooldown.

October 5, 2016, Wednesday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 6, 2016, Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down. If you have a race, then, after race, do a twenty minute Holmer fartlek, with twelve minutes out, come back in eight to ten minutes, running hard. Then, cooldown.

October 7, 2016, Friday: Warm up; 6-mile run; 6x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

October 8, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Long cooldown, and remember to stretch!

October 9, 2016, Sunday: Easy 9.5-mile run on grass or dirt with friends.

 

 

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