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2016 HOKA ONE ONE Fall Cross Country Training - Week 3: Getting the Habit Started

Date: 
09/06/2016 - 12:32

hokasmall.jpgWeek 3: Getting the Habit Started
Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Monday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.

Tuesday: 1-mile warm-up; 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 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool-down.

Thursday: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.

Friday: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Race day. Warm up, listen to your coach, race, cool down.

Sunday: Easy 7-mile run on grass or dirt with friends.

 

 

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